“Deadbugs don’t just improve your core stability, but your neuromuscular coordination, too,” says Betina Gozo, Nike Master Trainer. “They ensure your brain is ready and core is activated for your workout, so when you’re ready for a heavy lift, you can concentrate on multiple parts of your body to keep the movement safe and effective.”
- Lie on back, bending hips and knees so both are at 90-degree angles, knees aligned with hips.
- Extend arms directly over shoulders, engage core, and ensure lower back is in contact with the ground.
- Slowly extend left leg, never letting it touch the floor. Simultaneously reach right arm backward overhead.
- Torso should remain stable, lower back in contact with the ground.
- When you’ve reached your arm and leg as far as you can with good form, bring them back to the starting position and repeat on the other side.
- Perform three sets of 10 repetitions per side.