Dead Bug

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

Setup

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.

How To Do It

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.

Breathing

Exhale slowly as the limbs lower.

Common Mistakes

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

Programming It

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.