Dead Bug

Core training that teaches the spine to stay still while the limbs move — the real job de your abs.

Preparación

1. On your back: arms straight up, knees over hips at 90°.
2. Press your lower back gently into the floor — keep that contact all set.

Cómo Hacerlo

1. Lower ONE arm overhead and the OPPOSITE leg toward the floor.
2. Stop the instant your low back starts to peel up.
3. Return and switch sides.

Respiración

Exhale slowly as the limbs lower.

Errores Comunes

• Both legs at once — that's a back-archer; opposite pairs only.
• Rushing — 3 segonds out, 3 back.

Cómo Programarlo

Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.