Dead Bug

Form sequence

1. 01 · lie down

   Begin lying on your back with your hands extended above you toward the ceiling.

2. 02 · leg position

   Bring your feet, knees, and hips up to 90 degrees.

3. 03 · brace

   Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position.

4. 04 · extend leg

   Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.

5. 05 · hold position · Key step

   Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.

6. 06 · return

   Stay tight and return the working leg to the starting position.

7. 07 · alternate

   Repeat on the opposite side, alternating until the set is complete.