The extended position of the dead bug held for time: lying on the back with one arm overhead and the opposite leg straightened just above the floor, keeping the lower back flat against the ground.
What this exercise works
Muscles
rectus abdominis · transverse abdominis · hip flexors
Goals
endurance · rehabilitation
Equipment
No equipment
Category
Strength
Difficulty
beginner
Demonstration
Step 1
How to perform the movement
Lie on your back with the arms pointing at the ceiling and the hips and knees bent to 90 degrees.
Press the lower back into the floor and keep it there for the whole set.
Extend one arm overhead and straighten the opposite leg until both hover just above the floor.
Hold that extended position for the prescribed time without letting the ribs flare or the back arch.
Return to the start and repeat with the other arm and leg.
Technique cues and common mistakes
If the lower back lifts off the floor, keep the leg higher rather than reaching for the ground.
Breathe out slowly during the hold; holding your breath is what usually breaks the brace.
Keep the extended arm beside the ear, not out to the side.
From guide to workout
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