Dead Bug tutorial
The dead bug is a lying exercise where you extend the opposite arm and leg with control while keeping your lower back on the floor. It strengthens the deep abdominal muscles and arm-leg coordination while keeping the spine stable. It is a safe option for beginners and people with a history of back pain.
How to perform
- Lie on your back and raise your arms straight toward the ceiling.
- Lift your legs so your knees are above your hips and bent about 90 degrees.
- Press your lower back into the floor and brace your core.
- Slowly extend your right arm overhead and your left leg toward the floor.
- Pause just before touching the floor and return to the start.
- Repeat with the left arm and right leg.
Breathing: Exhale fully as you extend the arm and leg and inhale as you return.
Key tips
- Your lower back should never lift off the floor.
- Move very slowly; quality matters more than reps.
- To make it easier, move only the legs and keep the arms still.
Common mistakes
- Arching the back as the leg extends
- Moving arms and legs quickly without control
- Holding the breath instead of exhaling during the extension
Safety: People with back pain can start with a shorter range, simply tapping one heel to the floor at a time.
Abs and corePrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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