Dead Bugs

General and Specifics

• this ab exercise also strengthens the transverse abdominal muscle, improves the stability of the core and requires the hip flexor

Starting Position

• lay your back on the ground or a fitness mat
• your head rests on the floor, too
• hold your arms stretched out and up
• bend the knees to 90 degrees, the thighs are vertical to the ground, the shanks parallel to the ground

Correct Execution

• lower one leg and the opposite arm
• stretch out the leg, so that the extremities are about parallel to the ground
• it is not about how fast you are, but a slow and concentrated motion
• afterwards, invert the movement
• do not let the legs touch the ground, otherwise you take tension from the core
• do several reps in a flowing motion

tips for the workout

• use weight cuffs or light dumbbells to impede the exercise