Dead bug
A slow, controlled core drill done lying down, alternating one arm and the opposite leg at a time.
- Primary muscles
- Deep core, hip flexors
- Suggested target
- 3 sets × 8 reps per side
- Difficulty
- Beginner
Why it helps
Most people brace by holding their breath and going stiff everywhere — which falls apart the moment they actually move. This teaches you to keep your spine still while your arms and legs do something else, which is what real movement actually demands.
How to do it
- 1Lie on your back, arms reaching straight up, knees bent 90° over your hips.
- 2Press your lower back flat into the floor and keep it there throughout.
- 3Slowly lower one arm behind your head and the opposite leg toward the floor.
- 4Return to the start and repeat with the other arm and leg — that's one rep per side.
Beginner notes
Only lower your arm and leg as far as you can while your lower back stays flat on the floor — the moment it arches, that's your range for now.
Common mistakes
- Lower back arching off the floor.
- Moving both sides at once instead of alternating.
- Rushing instead of moving slowly and under control.
Progression
Once the movement feels easy with your back flat, slow it down further or hold the extended position for a second.
Safety
Stop the moment your lower back lifts off the floor or you feel strain there; a smaller range with a flat back beats a bigger range with an arched one.