Dead bug
A dead bug is lying on your back with your arms up and knees bent above your hips, then slowly lowering one arm and the opposite leg toward the floor. It trains the abs and deep core to keep your lower back still while your limbs move.
- Group
- Core
- Equipment
- A mat
- A first set
- 12 reps
How to do it
Start position
Lie on your back on a mat with both arms pointing straight up over your shoulders, hips and knees bent to 90 degrees, shins parallel to the floor, lower back pressed into the mat.
One rep
- Slowly lower one arm back overhead toward the floor while straightening the opposite leg out just above the floor.
- Bring both back to the start.
- Do the next rep with the other arm and leg.
Tempo
About 3 seconds per rep, at a controlled pace. A set of 12 takes around 36 seconds.
Form cues
- The opposite arm and leg move together.
- Keep your lower back pressed into the mat.
- Move slowly and with control.
Common mistakes
- Lower back liftingDon't lower the arm and leg as far, and breathe out as they go down.
- Moving the same-side arm and legThink right arm with left leg, then left arm with right leg.
- RushingTake about three seconds per rep.