Exercise
Dead Bug
BeginnerSupine opposite arm and leg reach that trains anti-extension core control.
Setup instructions
Lie on your back with arms reaching to the ceiling and legs in tabletop. Press the low back gently toward the mat. Keep the ribs soft and the neck long.
Breathing cues
Exhale to extend. Inhale to return.
Movement steps
- 1Exhale to extend the opposite arm and leg away.
- 2Inhale to return to tabletop and arm start.
- 3Alternate sides with control.
- 4Stop the range if the low back arches.
Common mistakes
Arching the low back; holding the breath; extending the limbs too far; lifting the head.
Safety notes
Reduce range or keep feet on the mat if control is lost. Ideal for low-back-sensitive beginners.
Connections
Related exercises
FAQs
Is Dead Bug beginner-friendly?
Yes. Dead Bug is widely used as a gentle, effective core stability drill.
What muscles does Dead Bug work?
Deep abdominals resist extension; hip flexors and shoulders stabilise limb movement.
What is Dead Bug good for?
It builds anti-extension core control with minimal neck strain.
Why does my back arch?
The limbs are reaching too far. Shorten the range until the low back stays connected.