Dumbbell Weighted Deadbug
Level up your core stability with the Dumbbell Weighted Deadbug. This weighted variation intensifies a classic ab move to build rock-solid tension and superior spinal control.
The Dumbbell Weighted Deadbug mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Weighted Deadbug Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques
How to do the Dumbbell Weighted Deadbug
Setup
Lie flat on your back on a yoga mat with your spine in a neutral position.
Extend your arms straight up toward the ceiling, holding a dumbbell in each hand (or holding one dumbbell with both hands).
Lift both legs off the mat so that your hips and knees are bent at 90-degree angles.
Movement
Keep your lower back firmly pressed into the floor throughout the entire movement.
Simultaneously extend your right leg out straight while lowering your left arm behind your head. Keep your limbs just off the floor.
Slowly return your arm and leg to the starting tabletop position while maintaining core tension.
Repeat the movement with the opposite arm and leg.
Key Tips
Focus on slow, controlled repetitions rather than speed.
Maintain constant engagement in your abdominal muscles.
If you feel your lower back arching, decrease the range of motion of your legs.
Dumbbell Weighted Deadbug FAQs
What muscles does the Dumbbell Weighted Deadbug work?
The Dumbbell Weighted Deadbug mainly works the core. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Dumbbell Weighted Deadbug?
None. The Dumbbell Weighted Deadbug is a bodyweight exercise, so you can do it anywhere.
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