Dead bug
Abs · Bodyweight
Set up
Floor space and a mat, or a firm bed.
Steps
- Lie on your back and reach both arms straight up towards the ceiling.
- Lift your legs so your knees are over your hips, bent at a right angle.
- Slowly lower one arm behind your head and straighten the opposite leg towards the floor.
- Bring them back, then do the other arm and leg. Each side counts as one rep.
Keep in mind
- Keep your lower back gently pressed to the floor
- Move slowly; breathe out as you reach
- Only lower as far as your back stays down
Common mistake
Your lower back arching off the floor. Make the move smaller: don't lower the arm and leg as far.
Safety
Easier: move only the legs, or only the arms. If getting down to the floor is hard, use a firm bed instead. To get up, roll onto your side first.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.