Medical Disclaimer

Before beginning any exercise program, consult with a qualified physician or healthcare provider. Content on this site is for informational purposes only and does not constitute medical advice.

Corebeginner

Dead Bug

Muscles Worked

Front
Back
Primary: transverse abdominis, core, hip flexors

How to do it

Lie on your back with arms extended toward the ceiling and knees bent at 90° directly above your hips. Simultaneously lower your right arm overhead and extend your left leg out, keeping your lower back pressed to the floor. Return and switch sides.

Form Tips

Your lower back must stay pressed to the floor throughout — if it arches, you've gone too far. Exhale as you lower the arm and leg.

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