Dead Bug

Setup

1. 01Lie on your back with arms reaching straight up over the shoulders.
2. 02Lift the legs to a tabletop position, knees over hips bent 90 degrees.
3. 03Exhale and gently flatten the lower back toward the floor.
4. 04Keep the ribs down and the neck relaxed.

Execution

1. 01Lower one arm overhead and extend the opposite leg toward the floor.
2. 02Stop just before the lower back wants to lift into an arch.
3. 03Exhale as you return the arm and leg to the start.
4. 04Repeat on the other diagonal, alternating sides.

Checkpoints

• -Lower back stays in light contact with the floor every rep.
• -Movement is slow enough to feel the abs holding position.
• -The non-moving limbs stay perfectly still.
• -Breathing continues; exhale drives each return.

Common mistakes

• -Letting the lower back pop off the floor as the leg extends.
• -Moving both limbs so fast the trunk never has to work.
• -Holding the breath through the whole set.
• -Extending the leg lower than the trunk can control.