Dead bug

Muscles worked

How to do it

1. Lie on your back with the arms straight up and the knees bent at 90° over the hips.
2. Press the lower back flat into the floor.
3. Slowly extend one arm overhead and the opposite leg out, just above the floor.
4. Return and switch sides.

Common mistakes

• The lower back arching off the floor — shorten the reach.
• Rushing the reps — move slowly with control.
• Holding the breath — breathe out as you extend.

Make it easier / harder

Swap it for