The dead bug is a core-control drill on your back: one arm and the opposite leg reach away while your lower back stays pressed down.
1Starting positionStart2End positionFinish
Setup
Lie on your back, arms reaching to the ceiling, hips and knees at 90 degrees. Press your lower back into the floor and exhale. Slowly lower your right arm behind your head and your left leg toward the floor, return and switch sides.
Execution
Lie on your back with your arms reaching up, hips and knees bent to right angles.
Exhale, press your lower back into the floor and keep it there for the whole set — that's your starting position.
Extend one leg down to just above the floor without letting your back arch, bring it back and repeat with the other.
Common mistakes
Your lower back lifts — only reach as far as you can keep it down.
Rushing — slow reps, or the drill does nothing.
Holding your breath — exhale as you reach.
Moving the same-side arm and leg — opposite pairs: right arm, left leg.
