Dead Bug

How to do it

1. 01Begin lying on your back with your hands extended above you toward the ceiling.
2. 02Bring your feet, knees, and hips up to 90 degrees.
3. 03Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position.
4. 04Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.
5. 05Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.
6. 06Stay tight and return the working leg to the starting position.
7. 07Repeat on the opposite side, alternating until the set is complete.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.