Dead Bug

Also called deadbug.

Works

Abs

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. Begin lying on your back with your hands extended above you toward the ceiling.

1. Bring your feet, knees, and hips up to 90 degrees.
2. Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position.
3. Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.
4. Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.
5. Stay tight and return the working leg to the starting position.
6. Repeat on the opposite side, alternating until the set is complete.

Cues

• Low back glued to the floor.
• Opposite arm and leg extend slowly.
• Exhale as you reach.

Common mistakes

• Back arching off the floor.
• Rushing.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.