Dead Bug

Lumbar anti-extension exercise that works the transverse abdominis and rectus abdominis while keeping the lower back pressed to the floor. Fundamental for spinal stability.

Visual guide

Reference photo — start and end of the movement.

How to perform

1. 1.Lie on your back with your lower back pressed to the floor.
2. 2.Raise your arms toward the ceiling and bring your knees to 90 degrees.
3. 3.Exhale, drawing your abs in.
4. 4.Slowly lower your right arm and left leg at the same time.
5. 5.Keep your lower back pressed to the floor.
6. 6.Return to center and repeat on the other side.

Common mistakes

• ●Losing lower-back contact with the floor
• ●Holding your breath
• ●Moving the hips instead of the limbs
• ●Going too fast

Proper technique