Movements

Dead Bug

Works Abdominals

Gear Body only

How to do it

1. Begin lying on your back with your hands extended above you toward the ceiling.
2. Bring your feet, knees, and hips up to 90 degrees.
3. Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position.
4. Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.
5. Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.
6. Stay tight and return the working leg to the starting position.
7. Repeat on the opposite side, alternating until the set is complete.

In these plans

• Bodyweight Starter
• Bodyweight Foundations
• Kettlebell Foundations
• Dumbbell Foundations
• Dumbbell Muscle
• Back In
• Your First Pull-up
• Steady
• Band Foundations
• Every Day
• Floor Glutes
• First Dumbbells
• Back to the Bells
• Two Days, One Bench
• The Home Gym
• Dumbbell Volume
• Your First Barbell
• Back Under the Bar
• Bar and Rack
• Barbell Power
• Twice a Week Barbell
• Bench Block
• Five Short Days
• Your First Kettlebell
• Two Bells
• Twenty Minutes
• Back to the Bell
• Gym Conditioning
• Hinge and Carry
• Back in the Gym

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