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Weighted Dead Bug

Weighted Dead Bug

The Weighted Dead Bug is a fantastic exercise that targets your core muscles, including your abdominal muscles and lower back. It is a variation of the traditional Dead Bug exercise, but with the added challenge of incorporating weights. This exercise is a great way to strengthen your core, improve stability, and enhance overall muscle tone. To perform the Weighted Dead Bug, you lie flat on your back with your arms extended toward the ceiling, holding a weight such as a dumbbell or a kettlebell. Your legs are bent at a 90-degree angle with your knees directly above your hips. From this starting position, you slowly extend one leg while simultaneously lowering the opposite arm overhead, maintaining control and keeping your lower back pressed into the floor. Return to the starting position and repeat on the other side, alternating arms and legs. The addition of weights in the Weighted Dead Bug exercise challenges your core muscles even more, as they have to work harder to stabilize and control the added resistance. This exercise also promotes better coordination and balance, as you have to maintain control and control multiple movements simultaneously. Remember to start with a weight that feels challenging but manageable for your fitness level. As you progress, you can increase the weight or the number of repetitions to continue challenging your muscles. The Weighted Dead Bug can be performed as part of a core strengthening workout or incorporated into a full-body routine. Remember to always maintain proper form throughout the exercise, keeping your core engaged and your lower back pressed into the floor. If you experience any discomfort or pain, consult with a fitness professional to ensure you are performing the exercise correctly and safely. Start incorporating the Weighted Dead Bug into your routine and feel your core strength improve over time!


  • Start by lying flat on your back with your arms extended straight up towards the ceiling and your legs bent at a 90-degree angle.
  • Hold a dumbbell or medicine ball in each hand, keeping your arms straight and your wrists directly above your shoulders.
  • Engage your core by drawing your navel towards your spine. This will help stabilize your lower back throughout the exercise.
  • Slowly lower your right arm and left leg towards the floor while keeping your core engaged and your lower back pressed firmly against the ground.
  • Return to the starting position by bringing your arm and leg back up towards the ceiling, ensuring that your core remains engaged and your lower back stays pressed against the ground.
  • Repeat the movement with your left arm and right leg, alternating sides with each repetition.
  • Continue to perform the exercise for the desired number of repetitions or time.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the exercise to avoid any extra stress on the lower back.
  • Engage your core muscles by pulling your belly button towards your spine.
  • Exhale during the most challenging part of the movement to activate your deep core muscles even more.
  • Start with lighter weights and gradually increase the load as you feel more comfortable and confident with the exercise.
  • Complete each repetition with controlled and deliberate movements, avoiding any jerking or swinging motions.
  • Keep your shoulders relaxed and avoid hunching them towards your ears.
  • Utilize a mirror or ask a workout partner to check and correct your form if needed.
  • If you have any lower back issues, consider performing the exercise without the additional weight until you have built sufficient core strength.
  • Include the weighted dead bug as part of a comprehensive core workout routine that targets all muscle groups of the midsection.
  • Incorporate proper nutrition and hydration, as they play a crucial role in muscle recovery and overall fitness progress.


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