Dead Bug
Equipment Needed
About This Exercise
A core stability exercise that strengthens the deep abdominals by extending opposite arm and leg from a supine position while keeping the lower back pressed into the floor.
How to Perform
- 1
Setup
Lie flat on your back with your arms extended straight toward the ceiling, directly above your shoulders. Lift your legs so your thighs are perpendicular to the floor and your knees are bent at 90 degrees.
- 2
Brace Your Core
Press your lower back firmly into the floor by engaging your core and drawing your belly button toward your spine. Maintain this contact throughout the entire movement.
- 3
Extend Opposite Arm and Leg
Slowly lower your right arm overhead and your left leg toward the floor at the same time, keeping them just above the ground. Move with control and do not let your lower back arch off the floor.
- 4
Return and Alternate
Bring your arm and leg back to the starting position with control. Repeat on the opposite side, lowering your left arm and right leg. Continue alternating sides for the prescribed number of reps.
Form Tips
- •Keep your lower back pressed firmly into the floor at all times
- •Move slowly and with control — do not rush the extensions
- •Exhale as you extend your arm and leg, inhale as you return
- •Only lower your limbs as far as you can without your back arching
Common Mistakes to Avoid
- •Allowing the lower back to arch off the floor during the extension
- •Moving too quickly and using momentum instead of controlled movement
- •Extending the same-side arm and leg instead of opposite limbs
- •Holding the breath instead of maintaining steady breathing throughout
Primary Muscles
Secondary Muscles
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