Physiotherapy

Dead Bug

A lying core drill where opposite arm and leg extend while the lower back stays quiet. It teaches your trunk to stay braced while the limbs move — a foundation for nearly everything else.

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Suggested use

Sets

Reps

6-10 per side

Rest

45s

Physiotherapy

Core

Beginner

Rehab

Strength

Isometric

Rehab-friendly

Muscles worked

Primary

Transverse abdominis

Abs (rectus abdominis)

Secondary

Obliques

Hip flexors

Equipment

No equipment needed - just your body.

How to do it

Lie on your back with arms reaching straight up and hips and knees bent to 90 degrees, shins parallel to the floor.
Gently draw your ribs down and press your lower back lightly toward the floor.
Slowly lower one arm overhead and extend the opposite leg toward the floor at the same time.
Go only as far as you can without your lower back arching away from the floor.
Return to the start with control and repeat on the other side.
Alternate sides for the full set, keeping the trunk completely still.

Common mistakes

Letting the lower back arch off the floor as the leg extends.
Holding your breath instead of breathing through the brace.
Moving arm and leg quickly rather than with slow control.
Extending both legs at once before you have earned it.

Safety first

Shorten the range — or move only the legs — if your lower back loses contact with the floor.
The trunk should feel steadily engaged, never strained.
If you are managing a back issue or are postpartum, consult a licensed clinician about when this drill is appropriate for you.

Who should avoid or modify

Acute lower-back pain that worsens with the movement — consult a licensed clinician.
Later stages of pregnancy — lying flat on the back may be uncomfortable or inadvisable; seek individualized guidance.
Recent abdominal surgery (consult your clinician about timelines).

Not medical advice

Rehab-style movements are general wellness exercises, not treatment. If you are recovering from an injury or surgery, are pregnant, or manage a chronic condition, consult a licensed clinician (physiotherapist or doctor) before performing them. Alblooshi Fit does not diagnose, treat, or cure any condition.