Alternating Dead Bug
Explore alternating dead bug in 3D. Focus: Rectus abdominis, Obliques, Hip flexors.
Bodyweight · Mat
Setup
Lie on your back, arms pointing up, hips and knees bent about 90°. Extend opposite arm and leg alternately.
Exercise guide
Controlled return
Alternate opposite arm and leg, passing through the tabletop position. Keep the lower back stable.
Settle and stabilize
Pause briefly and keep the body stable.
Working phase
Alternate opposite arm and leg, passing through the tabletop position. Keep the lower back stable.
Controlled hold
Stay within a comfortable range; avoid bouncing or forcefully locking joints.
Common mistakes
Avoid arching the lower back, flaring the ribs, holding the breath or moving too quickly.
Colors show roles, not measured activation; white areas may also stabilize.