Core · New to it
Dead Bug
A slow lying drill that teaches your deep core to keep your lower back still while your arms and legs move.
Demo by Lena, an AI coach. Its start and end, as stills.
- Works
- abs; also obliques, hip flexors
- Kit
- Mat
- Dose
- 8 to 12 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Lie on your back with your arms pointing at the ceiling and your knees bent over your hips at 90 degrees. Alternate sides; each lowering counts as one rep.
While you move
- Ribs down, low back heavy
- Reach opposite arm and leg away
- Breathe out as you lower
- Slow and quiet, both ways
Avoid
- Letting your lower back arch off the mat
- Rushing so momentum does the work
- Holding your breath
Take care if you have trouble with lying on your back (later pregnancy).