Supine dead bug with leg extension

Unlike other core exercises like sit-ups, dead bugs target deeper core muscles like the transverse abdominis, pelvic floor, and erector spinae muscle group. Dead bug exercises can improve your coordination

Step 1 – Lie on a mat with your arms extended straight over your chest to form a perpendicular angle with your torso. Next, bend your hips and knees 90 degrees, raising your feet from the ground. Your torso and thighs should form a right angle, as should your thighs and shins. This is the position to get started. Use your core to maintain contact between your lower back and the floor/mat. Ensure that your spine supports this steady and neutral position throughout the exercise.

Step 2 – Keep your right arm and left leg exactly where they are, then slowly reach your left arm backward, over your head, and toward the floor as you simultaneously extend your right knee and hip, reaching your right heel toward the floor. Move slowly and steadily, breathing in as you perform the extensions, avoiding any twisting or movement of your hips and abs. Stop the movement just before your arm and leg touch the ground.

Step 3 – Reverse the movement and return your left arm and right leg to their starting positions. Move slowly and steadily, exhaling as you go.

Step 4 – Perform the same movements to the opposite sides, keeping your left arm and right leg steady as you extend your right arm and left leg.

Step 5 – Do the same number of repetitions on each side. Then, simply return your feet to the ground and sit up when you complete a full set.

• Repeat 10-12 times
• 3 sets in a row
• Once-daily
• 5 days a week