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Dead bug

Move the arms and legs without losing a neutral lower back.

3 sets of 6–10 per side.
Posição de Dead bug
STEP BY STEP

HOW TO DO IT.

  1. 1Lie down with the arms raised and the hips and knees at 90 degrees.
  2. 2Exhale and gently bring the lower back towards the mat.
  3. 3Extend one arm and the opposite leg without losing torso position.
  4. 4Return and alternate sides.
BREATHING

Exhale during the extension; inhale on the return.

Sequência de execução do exercício Dead bug
Starting position, main phase and completion of the movement.
AVOID

COMMON MISTAKES.

  • Arching the lower back
  • Moving too quickly
  • Extending beyond your control
ADAPT

TO YOUR LEVEL.

Easier

Move only the arms or tap one heel on the floor.

More challenging

Extend lower or use light resistance.

MR MESSAGE

Coordination grows when you slow down enough to learn.

CHOOSE A WORKOUT
Safety: stop if you feel sharp pain, dizziness or discomfort. If you have an injury or medical condition, seek professional guidance.

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