Core

Dead Bug

An excellent move for improving core stability and coordination.

A foundational core exercise that improves stability, coordination, and control.

Body Part: Core
Level: Beginner
Muscles: Abs
,
Obliques
,
Deep core
Modality: Isolation
Direction: Static
Equipment: Bodyweight
,
Mat
Goal: Endurance
,

How to do:

1. Lie flat on your back with your arms extended towards the ceiling and knees bent at 90 degrees. 2. Engage your core by pressing your lower back into the mat. 3. Slowly extend your right arm and left leg while keeping your lower back in contact with the floor. 4. Return to the starting position and repeat on the other side. 5. Perform 10-12 reps per side. 6. Complete 3-4 sets total.

Tips:

- Keep your core engaged throughout the movement. - Move slowly and with control to avoid arching your back. - Breathe steadily; exhale as you extend your limbs. - Focus on maintaining proper form rather than speed.

This exercise in Workout Days

Upper/Lower Split Intermediate

Day 4 – Lower Body & Core

Intermediate

12 weeks

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