Dead Bug with Posterior Pelvic Tilt
strengthencoreintermediateactiveCore / pelvic control
2 × 10 reps per side
How to do it
- Lie on your back with arms reaching up and knees stacked over the hips, shins level.
- Gently brace and establish a comfortable rib, pelvis and lower-back position without pressing forcefully into the floor.
- Reach the opposite arm and leg away from each other while exhaling.
- Stop the reach before the ribs flare or the pelvis and lower back change position.
- Return slowly and repeat on the other side.
Form cues
- Shorten the arm or leg lever before sacrificing trunk control.
- Breathe continuously rather than drawing the abdomen in forcefully.
- Stop for lower-back pain or front-of-hip pinching.
Muscles worked
Strengthens: abdominals, obliques, core stabilizers
Part of a program
Part of Lower-Body Posture Reset
This exercise is one move. Lower-Body Posture Reset puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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