Dead Bug

Instructions

1. Lie on your back with your knees bent to about 90 degrees and your hips bent to about 90 degrees so your legs are in tabletop.

2. Lift your arms straight up toward the ceiling over your shoulders.

3. Keep your core lightly engaged and gently flatten your low back toward the floor.

4. Start with both arms and legs still.

5. Slowly lower one arm back overhead while at the same time extending the opposite leg away from you.

6. Move only as far as you can while keeping your low back from arching off the floor.

7. Pause briefly at the end of the movement.

8. Bring the arm and leg back to the starting position.

9. Repeat on the other side with the opposite arm and leg.

10. Continue alternating sides for the prescribed number of reps.

Common Compensations

• Do not let your low back arch off the floor.

• Do not move your arm or leg so far that you lose core control.

• Do not rush the movement.

• Do not hold your breath.

• Do not shrug your shoulders or tense your neck.

• Do not let your knees drift out of position when returning to tabletop.

Extra Info

• You should feel this mostly in your abdominals and deep core muscles.

• You may also feel your hip flexors and shoulders working to control the arm and leg movements.

• The goal is to keep your trunk steady while your arms and legs move.

• Smaller movements with better control are usually better than bigger movements with a low-back arch.

• You should not feel sharp pain in your low back, neck, or hips.