Dead bug
Opposite arm and leg extend without arching spine
- Level
- Beginner
- Equipment
- Mat
- Movement
- Deadbug · Lying on the back
- Tracks
- Duration
Works
Abdominals Obliques
How to do it
- Lie on your back with hips and knees bent at 90 degrees.
- Reach both arms straight up toward the ceiling, directly over your shoulders.
- Press your lower back firmly into the floor to remove any gap.
- Extend your right arm overhead while straightening your left leg.
- Return both limbs to the start position without arching your spine.
- Repeat the movement with the opposite arm and leg.
Common mistakes
- Letting the lower back arch off the floor during extension.
- Moving limbs too fast and losing core tension.
- Holding breath instead of exhaling during the hard phase.
Safety
Lower your arm and leg only as far as you can keep your lower back flat.
Tips
- Exhale fully as you extend your limbs to engage deep abs.
- Imagine crushing a grape under your lower back throughout the set.
- Move your arms and legs slowly to maintain total control.
Details
- Base movement
- Deadbug
- Arms
- Alternating
- Legs
- Alternating
- Body position
- Lying on the back
