Calisthenics
Beginner week

Dead bug

  • Core
  • Hip flexors

Lie on your back and slowly stretch out the opposite arm and leg.

Dead bug: lying on the back with arms and knees up, then one arm and the opposite leg stretched out.
Illustration © DAREBEE (CC BY-NC-ND 4.0)

How to do it

  1. Lie on your back with your arms pointing at the ceiling and your knees bent above your hips.
  2. Press your lower back gently into the floor.
  3. Slowly stretch out your right arm behind your head and your left leg forwards, just above the floor.
  4. Bring them back, then switch sides. Each side is one rep.

Common mistakes

  • Lower back lifting off the floor. Don't stretch out further than you can keep it down.
  • Moving fast. Go slowly and stay in control.
  • Holding your breath. Breathe out as you stretch out.

Easier or harder

Easier

Move only your legs, and keep your arms pointing at the ceiling.

HarderHollow hold

In the plan

Beginner
Intermediate
Not used
Beginner week