Dead Bug

Lie on your back with your arms and legs in a tabletop position. Keep your back on the floor, lower your ribs, and brace your core.

Slowly reach the opposite arm and leg away from you. Keeping your torso and pelvis fixed matters more than how far your limbs reach.

Return slowly to center and switch sides. Control even a small range so your back does not lift.

Focus on your core stabilizing your torso rather than squeezing as hard as possible. Shorten the reach if your back starts to lift.

Reaching too far and letting your back lift defeats the purpose of the dead bug. Protect your back and rib alignment before increasing the range.

Exhale as you reach and inhale as you return. Keep your stomach gently flat on the exhale to help your back stay down.

The dead bug is often more effective when performed slowly. Focus on spending more time with your back connected to the floor.