Dead Bug Twists

1. Starting Position

• Lie on your back on a yoga mat or a comfortable surface.
• Lift your legs so your knees are bent at a 90-degree angle (tabletop position).
• Raise your arms straight up toward the ceiling.
• Keep your core engaged by pulling your belly button toward your spine and pressing your lower back gently into the mat.

2. Engage Your Core

• Brace your abdominal muscles to stabilize your spine throughout the movement.
• Maintain a neutral neck and avoid lifting your head off the mat.

3. Perform the Twist

Right Side Movement:

• Extend your right leg straight out without letting it touch the ground.
• Simultaneously, lower your left arm toward the floor above your head.
• As you move, twist your torso slightly so your left arm and right leg remain aligned.

Return to Center:

• Bring your arm and leg back to the starting position.

Left Side Movement:

• Repeat the movement on the opposite side by extending your left leg and lowering your right arm.
• Again, twist your torso slightly for the twist component.

4. Breathing

• Inhale as you extend your arm and leg.
• Exhale as you return to the center.

5. Repetitions

• Perform 8–12 repetitions on each side.
• Complete 2–3 sets, adjusting based on your fitness level.

Key Tips

Control the Movement: Avoid rushing. Focus on slow, deliberate motions to engage the core muscles fully.

Keep Your Lower Back Stable: Your lower back should remain in contact with the mat at all times.

Modify if Needed: If extending both the arm and leg is challenging, try extending just one limb at a time.