Dead Bug

The dead bug is a core exercise that mainly targets erector spinae, obliques, rectus abdominis and transverse abdominis. This is a great exercise to improve your core stability and can also help to improve posture.

• Start in the upper sit-up position, with your knees bent.
• Lean backwards so your upper torso and head are flat on the floor.
• Bring your thighs towards your chest until they reach a 90-degree angle. This should bring your pelvis up slightly, forcing you to push your lower back into the floor.
• Also, bend your knees 90-degrees.
  Lift both arms up vertically, keeping them straight and point your fingers towards the ceiling.
• Slowly extend one leg whilst engaging your glutes and core, try not to arch your lower back at any point.
• Simultaneously lower the opposite arm towards your head. Keep your arm straight as it brushes past your ear.
• Your hand and foot should hover a couple of centimetres above the floor.
  When you've fully extended, bring your leg and arm back up to the starting position.
• Repeat on the opposite side, alternate until you've reached the desired number of repetitions or time duration.