beginner · core
Dead Bug
Core control drill that teaches bracing while moving the limbs.
Quick answer
Lie on your back, ribs down, arms up, knees bent 90°. Extend opposite arm and leg without letting the low back arch, then return.
Dead bugs look easy until you do them honestly. They're gold for people who 'can't feel' their abs on crunches or who arch hard under load.
Form cues
- Low back gently pressed toward the floor
- Exhale as you extend
- Slow and symmetrical
Common mistakes
- Arching as soon as the leg moves
- Rushing
- Holding the breath
Programming notes
3 × 6–10/side. Use as warm-up or finisher.
bodyweight