Movement overview

The Dead Bug is a core strengthening exercise that targets the abdominal muscles, improves stability, and enhances coordination. It involves lying on your back and moving your arms and legs in a controlled manner to engage the core without straining the lower back.

Step-by-step cues

1. Lie flat on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle above your hips.
2. Engage your core by drawing your navel towards your spine, ensuring your lower back is pressed into the floor.
3. Slowly extend your right arm behind you while simultaneously straightening your left leg towards the floor, keeping both just above the ground.
4. Return to the starting position by bringing your arm and leg back to the initial position.
5. Repeat the movement on the opposite side by extending your left arm and right leg.
6. Continue alternating sides for the desired number of repetitions.

Technical tips

• Maintain a neutral spine throughout the exercise to prevent lower back strain.
• Focus on slow, controlled movements to maximize core engagement and improve coordination.
• Keep breathing steadily; exhale as you extend your arm and leg, and inhale as you return to the starting position.
• If you experience discomfort in your lower back, reduce the range of motion or keep your legs bent during extensions.
• Ensure that your head and neck remain relaxed on the floor to avoid unnecessary tension.