Exercise library · Core
Dead Bug.
Anti-extension exercise teaching core stability.
BeginnerBodyweight
The numbers
Sets
2–3
Reps
12–20
Rest
30–45
Muscles
Primary
Transverse abdominis · Rectus abdominis
Secondary
Hip flexors · Obliques
The play-by-play
How to do it.
- Step 01
Lie on back arms up, knees bent 90°
- Step 02
Lower opposite arm and leg
- Step 03
Keep lower back pressed down
- Step 04
Return and switch sides
- Step 05
Repeat
What separates good from great
Pro cues.
Move slowly
Keep ribs pulled down
Exhale as you extend