Core · Beginner

Dead Bug

Abs · also Hip Flexors

Equipment: Mat

How to do it

• Lie on your back with your arms pointing up over your shoulders
• Lift your knees over your hips, bent 90°, low back flat
• Brace and slowly lower one arm and the opposite leg toward the floor
• Stop just above the floor while your low back stays pressed down
• Return to the start and switch sides

Common mistake

✕ BACK ARCHING OFF THE MAT → ✓ RIBS DOWN, LOW BACK PINNED

Starting point: 3 sets × 8–12 per side, 45s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, nasm.org.