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avancé

Advanced Dead Bug with Pause

Advanced dead bug variation to strengthen the core with demanding stability.

2
Sets
14
Reps
80s
Duration
25s
Rest
7/10
RPE

📖 Detailed description

Lie on your back, arms pointing to the ceiling, knees at 90 degrees. Slowly extend one arm and the opposite leg, hold a controlled pause for 1-2 seconds, then return. Alternate without letting your lower back peel off the floor.

💡 Execution tips

  • Exhale as you extend and lock your core before returning.

⚠️ Common mistakes

  • Lower back peeling off the floor, throwing legs out too fast, tense neck.

🔀 Variants

  • Intermediate version without pause