Exercise Library / Dead Bug
Dead Bug
The dead bug teaches your core to keep your lower back steady while your arms and legs move.
Strength TrainingWhat this exercise does
The dead bug teaches your core to keep your lower back steady while your arms and legs move. It is a gentle, effective core move that suits most people.
At a glance
- Body part
- Abs / Core
- Muscles worked
- Core (anti-extension)
- Experience
- Beginner
- Equipment
- No Equipment
How to do it
- Lie on your back with your arms pointing to the ceiling and your knees bent over your hips.
- Press your lower back lightly into the floor.
- Slowly lower your right arm overhead and your left leg toward the floor, as far as you can without your back arching.
- Return to the start and switch sides.
- Do 5 to 8 on each side.
Common mistakes
- Letting the lower back arch away from the floor.
- Moving too fast.
- Holding your breath.
Make it easier or harder
Make it easier
Move only the legs, tapping one heel to the floor at a time.
Make it harder
Hold a light weight in each hand, or move arms and legs further away.
Keep it safe
Stop the movement just before your back starts to arch. A smaller range is perfectly good.
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