Dead Bug

Body region

• Core

Muscles

Main

• Rectus Abdominis
• Transversus Abdominis

Helps

• External Oblique
• Internal Oblique
• Iliopsoas

Holds

• Deltoid
• Rectus Femoris

Technique

1. Lie on your back with arms pointing straight up and knees bent at 90 degrees above the hips.
2. Press your lower back gently into the floor and brace the abs.
3. Slowly extend one arm overhead and the opposite leg toward the floor at the same time.
4. Stop just above the floor, bring both limbs back to the start and switch sides.

Cues

• Keep the lower back in contact with the floor the whole time.
• Move slowly and breathe out as the limbs reach away.

Common mistakes

• Arching the back as the leg lowers.
• Rushing the reps so momentum does the work.
• Moving the arm and leg on the same side.

Alternatives

• Hollow Body Hold
• Plank
• Flutter Kick