Dead Bug

About the movement

A floor core exercise that trains your abs to brace while your limbs move. The dead bug builds deep core control without any strain on your lower back.

How to do it

1. 1

   Lie on your back with arms pointed at the ceiling and knees bent at 90 degrees.

2. 2

   Press your lower back gently into the floor and keep it there the whole set.

3. 3

   Slowly lower your right arm and left leg toward the floor, stopping before they touch.

4. 4

   Return to the start, then switch sides.

Form tips

• •If your lower back lifts off the floor, the move is too big; shorten the range.
• •Exhale as you reach, and keep your ribs down.
• •This is a slow, controlled exercise; speed is the enemy.