Dead Bug
Lie on your back with your arms reaching up and your legs bent at 90°. Brace your core to keep your lower back gently pressed into the floor. Extend one arm and the opposite leg toward the ground without letting your hips rotate. Return to the start and repeat on the other side. Builds control, coordination, and stability with minimal stress on the lower back.
ABS · CORE
How it is executed
- Lie on your back with your arms reaching up and your legs bent at 90°.
- Brace your core to keep your lower back gently pressed into the floor.
- Extend one arm and the opposite leg toward the ground without letting your hips rotate.
- Return to the start and repeat on the other side.
- Builds control, coordination, and stability with minimal stress on the lower back.
- Muscles worked
- Abs
- Primary muscle
- Upper abs
- Equipment
- Bodyweight
- Movement pattern
- Core
- Difficulty
- Intermediate
- What it is for
- Core strengthStabilityStrength
Put it to work in Kaizer
Glossary and calculators
DeloadA deload is a planned period, almost always a week, in which volume or intensity comes down so the body can finish absorbing the accumulated work.RPE (rate of perceived exertion)RPE is a 1-to-10 scale on which someone rates how hard an effort felt.VO2 max calculator (Cooper test)What your VO2 max is
