Exercises / Core / anti-movement
Dead bug
Core / anti-movement Bodyweight Complexity 1/5
Working position
Setup
Lie on your back, arms straight up, hips and knees at 90 degrees.
Execution
Lower one arm and the opposite leg toward the floor, then return.
Coaching cues
- Lower back stays flat on the floor
- Breathe out as you reach
- Move slowly
Common fault
The lower back lifting off the floor
Fix: Reduce the range, or move the legs only.
Muscles trained
Primary: Rectus abdominis (abs)Transversus abdominis (TVA)
Secondary: Iliopsoas (hip flexors)
Regression and progression
Easier: This is the entry-level variation.
Harder: Pallof press, Side plank
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.