{"id":6188,"date":"2026-05-02T21:19:59","date_gmt":"2026-05-02T13:19:59","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&p=6188"},"modified":"2026-05-15T17:08:09","modified_gmt":"2026-05-15T09:08:09","slug":"dead-bug","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/ms\/exercise\/dead-bug\/","title":{"rendered":"Dead Bug"},"content":{"rendered":"

A controlled core stability exercise that teaches you to move your limbs while keeping your spine neutral and protected.<\/p>\n\n\n\n

Execution Standards<\/strong>:<\/p>\n\n\n\n

    \n
  1. Setup<\/strong>: Lie on your back on the mat with arms pointing up and knees\/hips at 90 degrees (tabletop position).<\/li>\n\n\n\n
  2. The Brace<\/strong>: Press your lower back firmly into the mat\u2014there should be no gap.<\/li>\n\n\n\n
  3. The Movement<\/strong>: Slowly lower the opposite arm and leg toward the floor while maintaining back contact with the mat.<\/li>\n\n\n\n
  4. Reset<\/strong>: Return to the center and switch sides, moving with precision rather than speed.<\/li>\n<\/ol>\n\n\n\n

    200+ FCS Combat Application<\/strong>: Crucial for ground fighting (grappling), as it builds the deep core strength needed to manage your structure while moving from the bottom position.<\/p>","protected":false},"excerpt":{"rendered":"

    A controlled core stability exercise that teaches you to move your limbs while keeping your spine neutral and protected. Execution Standards: 200+ FCS Combat Application: Crucial for ground fighting (grappling), as it builds the deep core strength needed to manage your structure while moving from the bottom position.<\/p>","protected":false},"featured_media":0,"template":"","meta":{"_acf_changed":false},"equipment":[662],"exercise_category":[695],"target_muscle":[660,672,671],"class_list":["post-6188","exercise","type-exercise","status-publish","hentry","equipment-yoga-mat","exercise_category-strength-conditioning","target_muscle-obliques","target_muscle-transverse-abdominis","target_muscle-deep-core"],"acf":[],"_links":{"self":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise\/6188","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise"}],"about":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/types\/exercise"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/media?parent=6188"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/equipment?post=6188"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise_category?post=6188"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/target_muscle?post=6188"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}