Dead bug
A slow, controlled move that extends opposite limbs while you lie on your back to train core stability.
BeginnerMatLow impactSuggested: 12 reps
How to do it
- Lie on your back with your arms pointing at the ceiling and your knees bent at 90 degrees over your hips.
- Gently press your lower back into the floor.
- Slowly lower one arm overhead and straighten the opposite leg until both hover just above the floor.
- Return to the start and repeat with the other arm and leg.
Alternate sides with each rep.
Form tips
- Breathe out as you extend.
- Keep your lower back on the floor the whole time.
- Shorten the reach if your back starts to arch.
Muscles worked
AbsObliques