Dead Bug

Core · Bodyweight

How to do it

On your back with your lower back pressed down, knees and arms up. Extend **opposite arm and leg** at the same time, slowly, without your lower back lifting a millimetre, then return. It is the best exercise for learning to keep the trunk stable while the limbs move, which is what your abs are actually for. You feel the deep abdominals. Slowly: rushing ruins it.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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