About the Move
This one tends to surprise people. It looks simple at first glance, but once you lock into the movement, you realize how much control it demands. Alternating dead bugs train your core to stabilize while your arms and legs move, which is exactly how your body works in real life. That control helps flatten and firm your midsection over time. It also teaches you how to brace properly, which carries over into everything from walking to getting up off the floor. When done right, you’ll feel your entire core light up without straining your lower back.
Muscle Trained
Rectus abdominis
transverse abdominis
hip flexors
obliques
How To Do It:
Lie flat on your back with your arms extended toward the ceiling and knees bent at 90 degrees.
Press your lower back gently into the bed to engage your core.
Extend your right arm overhead while lowering your left leg toward the mat.
Keep your core tight and avoid letting your lower back lift.
Return to the starting position.
Alternate sides and repeat.
Form Tip: Keep your lower back lightly pressed into the mat throughout.