The Deadbug is a staple in the core-strengthening regimen. It is made up of three phases that get progressively more difficult. Begin with Phase 1 and progress to Phase 3 as you feel more comfortable.

 

Directions

 

Phase 1
  • Begin by lying on your back with arms and legs extended upward, but knees bent to 90 degrees
  • Extend one arm away from your body until it is a few inches off the ground
  • Bring it back to neutral
  • Repeat with the opposite arm
  • While doing this, focus on breathing through the stomach.
Phase 2
  • Begin in the starting position for Phase 1
  • The arms remain neutral
  • Extend one leg outward until your heel is just a few inches off the ground
  • Slowly bring back to neutral
  • Repeat with the other leg
Phase 3
  • Begin in the starting position for Phases 1 and 2
  • Phase 3 is a combination of Phases 1 and 2 simultaneously
  • Extend one arm and the opposite leg until each is a few inches off the ground
  • Return to a neutral position
  • Proceed with the opposite limbs