All exercises
Dead Bug
Dead Bug teaches the core to stay stable while arms and legs move in opposite patterns. It's a favorite in rehab settings because it builds control first, then strength.
Instructions
Lie on your back with arms extended toward the ceiling and hips and knees bent at 90 degrees. Press the lower back gently into the floor. Slowly extend one arm and the opposite leg toward the floor while keeping the core engaged and the lower back stable. Return to the starting position and repeat on the other side.
Avoid Common Mistakes
• arching the lower back off the floor
• moving too fast and losing control
• holding the breath
• letting the hips rotate
Variations
• with limited range of motion
• with pause at full extension
• slower tempo
• alternating sides
• adding light resistance
Type:
strength
Exercise mode:
concentric
Difficulty:
beginner
Equipment:
none, mat