Abs
Dead Bug
Dead bug
Execution (step by step)
1
Lie on your back, arms straight up, hips and knees at 90 degrees.
2
Actively press your lower back flat against the floor -- this is the core of the exercise.
3
Slowly lower the opposite arm and leg toward the floor simultaneously.
4
Keep the lower back in contact with the floor at all times -- stop as soon as it lifts off.
5
Return to the starting position and repeat with the other side.
6
Exhale while extending for extra core tension.
Muscles
Primary
transverse abdominisrectus abdominis
Supporting
core
Programming
| Strength | 3 sets x 6-8 reps per side |
| Hypertrophy | 3 sets x 10-12 reps per side |
| Endurance | 3 sets x 15 reps per side |
Alternatives
A custom plan via WhatsApp
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