Dead Bug

The Dead Bug is a core-strength exercise you do lying on your back. It trains your deep abdominals, hip flexors, and the muscles that keep your trunk stable while your arms and legs move. That stable trunk control carries over to running and other activities when you are tired.

Lie on your back with your knees bent to about 90 degrees and your shins roughly parallel to the floor. Reach your arms straight up toward the ceiling. Press your lower back into the floor and lightly brace your stomach.

On an exhale, slowly lower one arm back toward the floor behind your head while you straighten the opposite leg out in front of you. Go only as far as you can without letting your lower back arch or your ribs flare. Return both limbs to the start with control, then repeat on the other side.

Breathe out as your opposite arm and leg lengthen, and keep your lower back glued to the floor throughout the set. To make it easier, move only your arms or only your legs. To make it harder, loop a light resistance band around your feet or hold the extended position for a longer pause.

Because this exercise is performed flat on your back, use it during the first trimester and postpartum only; after the first trimester, substitute a bird-dog. If you notice any coning or doming along your midline, regress the movement.

Fault: Your lower back peels away from the floor as you reach your arm or leg out. Fix: Shorten the range of motion and only reach as far as you can while keeping your lower back pressed down. You can also move just the arms or just the legs.

Fault: The limbs drop quickly or swing. Fix: Slow the movement down. Extend your opposite arm and leg under control and exhale as they lengthen.

Fault: Your ribs flare up or your trunk twists to one side. Fix: Keep your ribs down and your pelvis still. Imagine a glass of water resting on your belly that you do not want to spill.