Core Beginner

Dead Bug

  • Core
  • Hip Flexors

Bodyweight

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Lie on your back with arms toward the ceiling and hips and knees bent.

  2. Exhale gently and keep your lower back position steady against the floor.

  3. Reach one arm overhead as the opposite heel moves toward the floor.

  4. Return to the start and switch sides, shortening the reach if your back begins to arch.

Key cues

  • Move opposite limbs together.
  • Exhale through the reach.
  • Make the movement smaller before losing control.

Common mistakes

  • Letting the ribs lift as the arm reaches.
  • Moving too quickly to notice back position.
  • Straightening the leg farther than you can control.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.