How to do the Weighted Dead Bug

1Lie on your back with your arms extended towards the ceiling, holding a weight plate.
2Lift your legs so your knees are bent at a 90-degree angle and your shins are parallel to the floor.
3Engage your core and press your lower back into the floor.
4Slowly lower your right arm and left leg towards the floor while keeping your back flat.
5Return to the starting position and repeat on the opposite side.

Muscle group

Core

Type

Weighted Bodyweight

Equipment

Weight Plate