NOTES:  Begin the exercise by simultaneously bringing one arm backwards while keeping it straight, and extending the opposite Leg down to a straight position.  It is better (but more challenging) if the extended leg does not make contact with the floor; however, the heel should be just a few centimeters above the ground.  Now, start to bend the extended knee and raise the leg back up to the starting position, while also bringing your rear arm back to the starting position, parallel to the vertical arm again.  Now that you are entirely back in the starting position, you can begin the opposite motion.  Keep repeating with slow and smooth movements, alternating your arms and legs.

The Dead Bug is another excellent exercise that targets body areas often under-exercised by everyday mainstream exercises and activities.  Performing dead bugs, along with other carefully selected exercises in the Pilates sections of my Mojoh Method, will give all athletes a significant competitive advantage.  The Dead Bug is great for Footballers who need maximum Strength and Flexibility.

A common mistake with the Dead Bug exercise is not bending the knee enough as you raise the straightened leg back up.  This places excessive strain on the Lower Back and Hip Flexors.