Core
Beginner · Reps, each side
Dead bug
On your back, extend opposite arm and leg: core control that protects the lower back.
Just floor space
How to do it
- 1 Lie on your back, arms up to the ceiling, knees bent at 90° above your hips.
- 2 Press your lower back into the floor.
- 3 Slowly lower one arm and the opposite leg towards the floor, then return. Alternate.
Watch out for
- Lower back lifting off the floor
- Moving fast
The progression
Your plan moves you up one rung when you hit the top of the range on every set.
- Dead bug
- Bird dog
- Reverse crunch