Alternating Dumbbell Dead Bug
The Alternating Dumbbell Dead Bug mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Dumbbell Dead Bug Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Hip Flexor (iliopsoas); Obliques
How to do the Alternating Dumbbell Dead Bug
Setup
Lie flat on your back on a mat, arms reaching straight up toward the ceiling with a dumbbell in each hand.
Bring your legs up into a tabletop position, with knees bent at 90 degrees and shins parallel to the floor.
Engage your core by pressing your lower back firmly into the floor throughout the entire movement.
Movement
Simultaneously extend your right leg straight out while lowering your left arm behind your head toward the floor.
Keep your back pressed against the mat; do not let it arch.
Return to the starting tabletop position with arms extended toward the ceiling.
Repeat the movement on the opposite side, extending your left leg and right arm.
Continue alternating sides with slow, controlled motions.
Alternating Dumbbell Dead Bug FAQs
What muscles does the Alternating Dumbbell Dead Bug work?
The Alternating Dumbbell Dead Bug mainly works the core. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Alternating Dumbbell Dead Bug?
None. The Alternating Dumbbell Dead Bug is a bodyweight exercise, so you can do it anywhere.
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