Exercises

Dead bug

Move the opposite arm and leg while keeping your torso steady. The abdominal muscles resist extension of the lower back.

Dead bug lying face-up with one arm reaching overhead and the opposite leg extended above the floor.

No equipment · Mat

Source: NASM · Dead Bug

Step by step

  1. Lie face-up, raise your arms over the chest and bend your hips and knees to about 90 degrees.
  2. Exhale gently and keep your ribs down and lower back comfortably against the mat.
  3. Slowly lower one arm overhead and extend the opposite leg without arching your back.
  4. Return to the start and alternate sides with a controlled, comfortable range.

Common mistakes

  • Arching the lower back or lifting the head and shoulders.
  • Moving quickly or reaching farther than you can control.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.