Dead Bug

Front thighs, core

Dead Bug gif

Coach's Tips

It is a workout that can develop from the core to the muscles in the front of the thigh. Please note that the arms and legs going down are in the opposite direction!

How to Dead Bug

Starting Position

1. Lie down comfortably on the floor.

2. Bend your knees and lift your legs so that your thighs are perpendicular to the floor.

3. At this time, press your lower back into the floor so there is no space between them.

4. Flex your ankles toward your body and extend both arms straight up toward the ceiling.

Proper Form

1. Keeping your core engaged, slowly draw your right knee up to your chest while extending your left arm overhead.

2. Hold for a few seconds, then slowly lower your right knee back to the starting position while bringing your left arm back to the starting position.

3. Repeat the same movement with your left knee and right arm.

4. Continue alternating for the desired number of repetitions.

Breathing Technique

1. Exhale as you draw your knee and arm up.

2. Inhale as you lower your knee and arm back to the starting position.

Precautions

1. Make sure to keep your lower back pressed into the ground throughout the exercise.

2. Avoid arching your back as you lift your knee and arm.

3. Go slowly and control the movement rather than rushing through the exercise.

Curious about a Core workout plan that includes the Dead Bug