Dead Bug

The technique.

1. 01

   Lie on your back with knees bent at 90 degrees, feet off the floor.

2. 02

   Extend your arms straight up towards the ceiling.

3. 03

   Press your lower back firmly into the floor, engaging your core.

4. 04

   Slowly extend one arm overhead and the opposite leg straight out simultaneously.

5. 05

   Return to the starting position with control, then alternate sides.

What goes wrong.

• ×Arching the lower back off the floor, losing core engagement.
• ×Rushing the movement, losing control and precision.
• ×Extending limbs too far, compromising core stability.
• ×Holding breath, increasing internal pressure unnecessarily.
• ×Not maintaining a neutral head and neck position.