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Dead bug

Execution

  1. Lie on the ground.
  2. Put your hands next to your body.
  3. Raise your knee so they are above the hips and shins parallel to the ceiling.
  4. Now reach your hands up towards the ceiling.
  5. Straighten one arm and the opposite leg at the same time so your hand and foot are close to the ground.
  6. Come back to your starting position and repeat on the other side.

Points of attention

  • Keep your lower back flush with the ground.
  • Keep your neck as relaxed as possible.

Variations

PROGRESSION
  • Keep your legs stretched during the whole exercise.
  • Take a dumbbell in each hand.
REGRESSION
  • Don’t lower your legs and arms almost all the way to the ground.
  • Move only your legs and keep your arms on the ground or behind your head.

Muscles involved

  • Abdominals
  • Obliques