Weighted Dead Bug

Instructions

1. Lie on your back with a dumbbell held in each hand, arms extended toward the ceiling, hips and knees at 90 degrees.
2. Press the lower back firmly into the floor and brace the core throughout.
3. Slowly lower one arm overhead and the opposite leg toward the floor simultaneously.
4. Stop just before either limb touches the floor, then return to the starting position.
5. Alternate sides each rep while keeping the torso completely stable.