Dead Bug

A core stability exercise performed on your back with alternating arm and leg extensions, emphasizing anti-extension control.

Instructions

1. Begin lying on your back with your hands extended toward the ceiling and your arms fully extended.
2. Bring your feet, knees, and hips up to 90 degrees so your shins are parallel to the floor.
3. Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes.
4. Maintain this braced position throughout the entire movement.
5. Extend one leg, straightening the knee and hip to bring the leg just above the ground.
6. Simultaneously lower the opposite arm overhead, extending it just above the ground.
7. Return to starting position and alternate sides, completing the prescribed repetitions.

Tips

• Maintain rigid core tension; your lower back should remain pressed to the floor throughout.
• Avoid arching your back; if you cannot maintain tension, reduce the range of motion.
• Move slowly and deliberately; this is a control exercise, not a speed drill.
• Focus on coordinating opposite arm and leg movements for full-body integration.