Male

Dead Bug II

Muscles involved

Performing the Dead Bug II with just your bodyweight forces you to pay close attention to body awareness and coordination. As you alternate extending opposite limbs, you will feel your abdomen and obliques working continuously to keep your lower back glued to the floor and your torso still. Your quadriceps stay engaged as you control the lower body movement from that elevated tabletop position. The subtle feeling of precise core tension is what makes this pattern so valuable. By focusing on slow, deliberate rhythm and steady breathing, you master control over your body without needing any external resistance.

How to do it

1. Lie on your back with your legs raised and knees bent, forming 90°, and your arms extended in front of you. 2. Exhale and simultaneously lower your left leg and right arm, keeping your torso stable and abdomen contracted. 3. Return to the starting position with control, activating your core to maintain balance. 4. Repeat the movement with your right leg and left arm, alternating sides with each repetition.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your torso stable throughout the movement. - Coordinate the extension of the opposite arm and leg controllably. - Activate your core maximally to keep your lower back in contact with the floor.