How to do a Dead Bug
- Lie on your back with arms reaching to the ceiling and knees bent over hips at 90 degrees.
- Press your lower back flat into the floor and brace your abs.
- Slowly lower one arm overhead and extend the opposite leg toward the floor.
- Stop before your back arches, then return to the start with control.
- Alternate sides, exhaling as you extend and keeping the movement slow.
Keep in mind
- Press your lower back into the floor and keep it there — that pressure is the exercise.
- Move the opposite arm and leg together, slowly.
- Only reach as far as you can while the back stays down.
- Breathe out as you reach; it helps keep the ribs down.
Common mistakes
- The lower back arching off the floor — shorten the reach until it stays flat.
- Rushing — this move is slow by design.
- Holding your breath — breathe out on every extension.
Breathing
Breathe out as you extend the arm and leg, in as you bring them back.
Take care
One of the safest core exercises there is, and a good place to start if your back dislikes crunches.
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