Dead Bug
A supine core exercise ideal for people who find planks uncomfortable. Teaches the deep abdominal muscles to stabilise the spine while the arms and legs move independently.
- 90 secDuration
- 3 × 10 each sideReps
- MatEquipment
Muscles Targeted
- Erector spinae
- Multifidus
- Glutes
- Core stabilisers
How to Perform
- Lie on your back with your arms pointing towards the ceiling and your hips and knees bent to 90 degrees.
- Gently brace your core and keep your lower back in contact with the mat.
- Slowly extend your right arm overhead and your left leg away from you at the same time.
- Pause without allowing your lower back to arch, then return to the starting position with control.
- Repeat on the opposite side. That is one rep each side.
Common mistakes
- Arching the lower back — keep it gently connected to the mat.
- Lowering the arm or leg too far — use only the range you can control.
- Rushing the movement — slow and controlled wins.
Pro tip
If your lower back starts to lift, reduce the range of motion. Quality over range.
How Kai uses this exercise
Kai adjusts rep count based on form score. Below 70% form, Kai reduces reps to maintain quality.
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