Dead Bug
An excellent exercise for building core control and coordination while protecting your lower back. Great for all fitness levels.
Important: You Can't "Spot Reduce" Fat
This exercise strengthens Core (Deep Abdominals), but fat loss happens holistically across your entire body through consistent training and nutrition. You cannot target fat loss in specific areas. The key is full-body balanced training combined with a sustainable calorie deficit. This is how your body naturally reduces fat over time.
How to Do It
- 1Lie on your back with arms extended toward ceiling
- 2Lift knees to 90 degrees, shins parallel to floor
- 3Press lower back into floor - maintain throughout
- 4Slowly extend right arm overhead while straightening left leg
- 5Hover leg a few inches off floor
- 6Keep lower back pressed to floor - this is key
- 7Return to start position
- 8Repeat on opposite side
- 9Move slowly and with control
Common Mistakes to Avoid
Make It Easier
- Move only arms
- Move only legs
- Keep knees bent
- Smaller range of motion
Make It Harder
- Hover both limbs off floor
- Add pause at extension
- Slow tempo (5 seconds out)
Why This Matters for Busy Parents
As a busy parent, you need exercises that deliver results without requiring gym memberships, expensive equipment, or hours of your day. The dead bug is perfect because:
- No equipment needed - do it at home, anytime, anywhere
- Time-efficient - takes just 2 minutes per set
- Builds real strength - targets core (deep abdominals) for functional fitness
- Quiet enough - won't wake sleeping kids or bother neighbors
- Kid-friendly - can be done while children play nearby
- Small space - requires minimal room
Remember: consistent, sustainable training is better than sporadic intense sessions. Focus on form, build gradually, and trust the process.