We’ve worked with dead bug before, but wait … there’s more. Today’s dead bug comes with dumbbells.

Dead bugs are great abdominal/core exercises as they work the transverse and rectus abdominis muscles as well as the obliques. Front and sides of the belly. They also engage hip flexors and stabilize the lower back. When adding the DBs, we get some shoulder and triceps work as well. AND the contralateral movement works on our balance and enforces cognitive function.

The movement is the same as the previous dead bug. You start on your back. Have your DBs in your hands with palms facing each other. Arms are up toward the ceiling. Raise your legs up and bend the knees to a 90° angle. You should like like tabletop position upside down.

Engage the core and press your lower spine into the floor to remove any gap. Slowly lower your right leg to the straight position while also bringing your left arm holding the DB behind your head. Bring arm and leg back to starting position and do a rep on the other side.

While lowering both arm and leg, they should hover slightly above the floor. Neither the heel nor the weight go completely to the ground.

If the floor is not for you, from a chair – sit forward on the chair with feet flat on the floor. Hold a DB in each hand, palms facing and arms held straight at shoulder level. Engage the core while simultaneously extending your right arm with the weight overhead and your left leg outward (or lift the knee). Return to the starting position and switch sides for next rep. Remember here, you have to stay balanced in the chair. Don’t sit too far forward.

Today’s workout:
WARM UP
2-3x
6 DB frog pumps
10-15 second boat pose hold
CIRCUIT
2-3x
8-10 dead bugs with DB (4-5 per side)
8-10 mountain climbers (4-5 per side)
add or subtract weight as needed
rest as needed

I’ve seen these done with a single DB instead of one in each hand. This is great if you are using larger weights, but if you are using a smaller DB, your hands are too close together and you will stress your shoulders.

There are loads of different ways to do dead bugs. They range from beginner to advanced and include weighted, banded, and isometric options. When I asked Google for a list, they gave me 12 different option. Some of them looked quite extravagant? terrifying? questionable? I love the movement itself. It is great for not just muscle work, but brain work. That’s the beauty of moving opposite arms/legs.

I hope you play with this move and have some fun with it. It’s great for core work. And your core is essential for staying balanced. This is something I know is needed.

Stay balanced.

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List of workouts. If you need to refresh options for movements, the links to the explanations are found here. Each blog post also links to the appropriate video.