Dead bug
The dead bug is a slow core exercise on your back. You hold your arms up and your knees over your hips, then lower the opposite arm and leg toward the floor and return. Expect your abs to work hardest, with your hip flexors, obliques and shoulders joining in. It teaches you to keep your lower back still while your limbs move, so it is a good start for beginners. Move slowly and stop where your lower back would lift. When it feels easy, the Hollow body hold is the next step.
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How to do it
- Lie on your back with your arms pointing up and your knees bent over your hips.
- Press your lower back into the floor.
- Lower one arm and the opposite leg slowly toward the floor.
- Return to the start and switch sides.
Form tips
- Lie on your back, arms up, knees over your hips.
- Slowly lower the opposite arm and leg toward the floor.
- Keep your lower back on the floor, then switch sides.
Common mistake
- Letting your lower back lift as arm and leg go down.