Dead Bug
🛡️ Deep Core & Stability · updated September 2026
⏱ 45 sec🔁 3 sets of 10📶 beginner🌿 low-impact
Targets: deep core, low-back protection
How to do it
- 1Lie on your back, arms straight up, knees bent 90° over hips.
- 2Press your lower back gently into the floor and keep it there.
- 3Slowly lower your right arm and left leg toward the floor — stop before the back arches.
- 4Return and switch sides. That's one rep.
Form tips
- • The whole exercise is keeping the low back glued down
- • Move slow — 3 seconds out, 3 seconds back
- • Exhale as the limbs lower
Common mistakes
- • Lower back popping off the floor
- • Rushing the tempo
- • Dropping limbs all the way when form isn't there yet
