Dead bug

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Instructions

Proper Position

  • Lie on your back on a mat, arms extended toward the ceiling, and knees bent at 90°, legs raised.
  • Ensure your lower back remains in contact with the floor by engaging your core.
  • Keep your neck and shoulders relaxed.

Movement

  • Slowly extend one arm backward overhead while simultaneously lowering the opposite leg toward the floor, without touching it.
  • Bring the arm and leg back to the starting position, then repeat the movement with the opposite arm and leg.
  • Continue alternating sides in a controlled manner.

Breathing

  • Inhale as you lower the arm and leg.
  • Exhale as you bring them back to the starting position.
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