Movement library · Core
Dead bug
Core work done lying down, with your back supported by the floor the whole time.
Start here2 sets of 6 to 10 reps per sideSlow and controlled, pain-free range
Adds it to your 1% Club log.
Form cues
Three things to think about on every rep.
- Lie on your back, knees bent over your hips, arms reaching to the ceiling.
- Breathe out and let your low back rest gently against the floor.
- Slowly lower one arm and the opposite leg toward the floor, return, then switch.
Common mistakes
If you see these, slow down and reset.
- Low back arching off the floor as the leg lowers.
- Moving fast. Slow is the point.
Make it fit you
Easier
Heel taps: keep your arms up and lower one bent leg at a time to tap your heel on the floor.
Harder
Straighten the leg fully as it lowers and pause for 2 seconds just above the floor.