Core
Dead Bug
A foundational core stability exercise designed to build deep spinal control without unnecessary lower back strain.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a mat with your arms extended straight up toward the ceiling, aligned over your shoulders.
Lift your legs into a tabletop position with your knees bent at 90 degrees and positioned directly over your hips.
Exhale deeply and contract your core to press your lower back firmly into the floor, eliminating any gap between your spine and the mat.
Slowly lower your right arm behind your head while simultaneously straightening and lowering your left leg toward the floor.
Pause when your arm and leg are just above the ground, ensuring your lower back remains in contact with the floor throughout the movement.
Return your arm and leg to the starting position with control before repeating the movement on the opposite side.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back off the floor during the extension phase.
- Moving the limbs too quickly and losing tension in the transverse abdominis.
- Allowing the stationary knee to drift toward the chest instead of staying over the hip.
- Holding your breath rather than using controlled exhalations to maintain abdominal pressure.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.