Dead bug
Transverse abdominis and rectus abdominis (anti-extension stability).
How to do it
- Lie on your back with your arms straight towards the ceiling and your hips and knees at 90°.
- Press your lower back into the floor (posterior pelvic tilt) and close your ribs.
- Breathing out, slowly extend one arm back and the opposite leg forward, without touching the floor.
- Return to the starting position and repeat on the other side.
Cues
- Your lower back does NOT lift off the floor at any point.
- Very slow: 2-3 s on each extension.
- Breathe all the air out as you extend.
Common mistakes
- Arching your back as you extend the leg (extend less if it happens).
- Going fast.
- Holding your breath.
Very useful if you tend to flare your ribs or arch your lower back: it teaches you to keep your ribs down and your pelvis neutral while your arms and legs move.
Photos: free-exercise-db (public domain).
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