The dead bug is a core stability exercise focused on coordination, control, and maintaining a quiet spine. Lying on your back with hips and knees bent, the goal is to move only the arms and legs while keeping the ribs down and pelvis neutral throughout. Once the bodyweight version feels solid, light resistance can be added to increase the challenge. Bands can be used overhead or laterally to introduce anti-extension or anti-rotation demands, or attached to the feet to emphasize lower-body control. Regardless of variation, slow tempo and precision matter more than load or speed.