Exercise library

BODYWEIGHT · BEGINNER

Dead Bug

Deep abdominals

CONTROLLED RANGE
01

Setup

  1. Lie on the back with hips and knees bent to 90 degrees.
  2. Gently brace so the ribs and pelvis stay stacked.
02

Execution

  1. Reach opposite arm and leg away without the lower back lifting.
  2. Return and alternate sides.
03

Feel and control

  • Quiet lower back
  • Move slowly
  • Long reach
04

Avoid

  • Arching the lower back
  • Rushing
  • Holding the breath
BREATHING

Exhale during each reach; inhale to return.

TEMPO

3 seconds reach, 2 seconds return

SAFETY

Shorten the reach if the lower back cannot stay controlled.