Dead Bug | Gymacetamol

Muscles Worked

Primary

Abs / Core

Quick Cues

1

Lie on your back

2

Extend opposite arm and leg

3

Keep lower back pressed down

4

Alternate sides slowly

Equipment Needed

Bodyweight

Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees.
Press your lower back firmly into the floor.
Slowly extend your right arm overhead and your left leg out straight simultaneously.
Return to the starting position.
Repeat on the opposite side.
Keep your lower back glued to the floor throughout.
Alternate sides for the desired number of repetitions.

Common Mistakes

Arching the lower back

Letting one leg drop to the floor

Moving the arms and legs too quickly

Pro Tips

Keep your lower back pressed into the floor throughout the entire set

Extend opposite arm and leg slowly while maintaining core stability

Exhale as you extend and inhale as you return

Your Progress

Variations

Dead Bug (Lateral)

Bird Dog

Pallof Press