How to perform Bodyweight Dead Bug with proper form

Starting Position

1. Body: Lie on your back with your arms pointing straight up at the ceiling.
2. Legs: Lift your legs with the hips and knees bent to 90 degrees.
3. Lower Back: Press your lower back into the floor and brace your core.

Movement

1. Extending Phase:

   • Slowly lower one arm overhead and straighten the opposite leg toward the floor.
   • Stop just above the floor, keeping the lower back down.

2. Returning Phase:

   • Bring the arm and leg back to the start, then repeat on the other side.

Key Points

• Move slowly. Speed hides a lower back that lifts off the floor.
• Breathe out as you extend.
• Only go as low as you can while the lower back stays flat.