Weighted Dead Bug

Setup

On your back, a plate in each hand on straight arms over the chest, hips and knees at 90°, lower back pressed down.

Steps

1. Lower one plate back overhead as the opposite leg straightens out low.
2. Reach only as far as the lower back stays pinned.
3. Bring both back and switch to the other pair.

Common mistakes

Back arching as the plate goes overhead: shorten the reach of the arm and the leg. Plates heavy enough to drag the arms down: go lighter; the arms move slowly. Arm and leg on the same side moving together: pair each arm with the opposite leg.

Breathing

Exhale lowering the limbs, inhale returning.