Dumbbell Single Sided Dead Bug

Setup

• Lie flat on your back on a mat with your knees bent at a 90-degree angle (tabletop position) and your arms extended straight toward the ceiling.

• Hold a dumbbell in one hand.

• Ensure your lower back remains pressed firmly into the mat throughout the entire movement to protect your spine.

Movement

• Simultaneously lower the arm holding the dumbbell behind your head and extend the opposite leg straight forward until it hovers just above the floor.

• Your non-weighted arm should remain reaching straight up. Your non-moving leg should stay in the tabletop position.

• Slowly return to the starting position with your arm and leg.

• Complete the desired number of repetitions on one side before switching to the opposite arm and leg, or alternate sides each repetition as shown.