Zirv Fitness
Strength exercise

Dead Bug

How to do it

  1. Lie on your back with arms reaching straight up over your shoulders and knees bent 90 degrees over your hips.
  2. Press your lower back flat into the floor and brace the core before moving.
  3. Slowly extend one arm overhead and the opposite leg straight out, lowering both toward the floor without arching the back.
  4. Return to the starting position under control and repeat on the opposite side.
  5. Exhale as you extend the limbs away and inhale as you draw them back to center.
  6. A common fault is letting the lower back arch off the floor, keep it pressed flat for the entire set.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Core exercises

Ab CoasterAb Crunch MachineAb RolloutAb WheelAb Wheel RolloutAb Wheel Rollout (Kneeling)
Type
Strength
Equipment
Bodyweight
Primary muscles
Core
Measured in
Reps and weight