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Beginner Dead Bug for Flat Stomach

Accessible exercise to strengthen the core and protect the lower back.

2
Sets
10
Reps
70s
Duration
25s
Rest
5/10
RPE

📖 Detailed description

Lie on your back with your arms reaching toward the ceiling and your knees bent at 90 degrees. Slowly extend one arm and the opposite leg without letting your lower back lift off the floor. Return, then alternate sides. The movement should remain slow and precise.

💡 Execution tips

  • Keep your navel gently drawn in throughout the movement.

⚠️ Common mistakes

  • Lower back lifting off the floor, movements too fast, tense neck.

🔀 Variants

  • arms only
  • legs only