Dead Bug
A dead bug is a floor exercise where you lower opposite arms and legs while keeping your lower back still, training your abs to brace while your limbs move.
How it moves
Arms up, knees over hips, lower back downCore working. A simplified figure, not a full form check.
- Main muscle
- Abs
- Also works
- Obliques
- Equipment
- No equipment
- Level
- Beginner
- Where to start
- 2 to 3 sets of 6 to 10 slow reps per side
Written by WellPath FusionLast updated · Published
- Lie on your back. Raise your arms straight up towards the ceiling.
- Lift your legs. Bring your knees up over your hips, bent at 90 degrees.
- Brace. Gently press your lower back into the floor and keep it there.
- Extend opposite limbs. Slowly lower your right arm behind you and straighten your left leg towards the floor.
- Return and switch. Bring them back to the start, then repeat with the left arm and right leg.
What are the most common mistakes?
- Back lifting off the floor. Only lower your arm and leg as far as you can while your back stays down.
- Moving fast. Each rep should take three or four seconds.
- Holding your breath. Breathe out as you extend.
How can you make it easier or harder?
Make it easier
Move only your legs, keeping your arms still, or tap your heel to the floor with a bent knee.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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