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Exercise library / Dead Bug

Dead Bug

Suggestions, not prescriptions. Exercises here pass automated checks. They have not been clinically reviewed, and no exercise is right for everyone. Adjust to your comfort and ability.

A floor exercise that moves opposite arm and leg while your lower back stays still. It trains control of your trunk.

Main focus
Strength
Level
Starting
Equipment
Bodyweight, A mat
Load
Your body weight
Stability
Supported by a seat, bench or wall
Before you start
  • Warm up first with a minute or two of easy walking or marching in place, and cool down the same way after.
  • Wear flat, closed shoes with a good grip, or go barefoot on a non-slip floor if that feels steady to you.
  • Clear the floor around you. Keep a sturdy chair, counter or wall within reach for any move you do standing.
  • Build up slowly. Add repetitions or minutes over weeks, not days. If you take a break, work back up gradually.

Talk with a doctor or physical therapist before you start if you have not been active for some time, if you have a health condition or a worry about exercise, if you have fallen or fear falling, or if a clinician has told you to limit activity. This library is general information, not medical advice.

What you need

A mat or a firm, clear patch of floor, and a sturdy chair or bench nearby to help you get up.

How to do it

  1. Lie on your back with your arms pointing at the ceiling and your knees bent over your hips, shins level.
  2. Press your lower back lightly into the floor and keep it there.
  3. Slowly lower one arm overhead and the opposite leg toward the floor, as far as you can without your lower back lifting.
  4. Return, then switch sides. Move slowly and breathe out as you lower.

How much

To start: 1 to 2 sets of 8 to 12 slow repetitions, resting 1 to 2 minutes between sets.

As it gets easier: 2 to 3 sets of 6 to 12 repetitions with good form, resting 1 to 3 minutes. Add load or repetitions gradually, no more than about once a week.

How it should feel: The muscles you are working should feel the effort. The last repetitions should be hard but controlled, never shaky or painful.

Make it easier

  • Move only your legs, or only your arms.
  • Keep your feet on the floor and slide one heel out.

Make it harder

  • Hold a light weight in your hands.
  • Pause at the lowest point.

Safety

  • Warm up first, and keep your breathing steady. Breathe out on the effort and in as you ease off. Do not hold your breath.
  • Move with control. Do not lock your joints straight at the end of a movement.
  • Choose a version, load and number of repetitions you can finish with good form. The last few should feel hard but not shaky.
  • Getting down to the floor and back up is part of this exercise. Use a sturdy chair or bench to help you, and move slowly.
More safety notes
  • If you cannot get up from the floor on your own, choose a standing or seated alternative, or have someone with you.
  • Pad bony spots, such as knees, with a mat or folded towel.

When to stop

  • Stop and rest if you feel dizzy or lightheaded, sick to your stomach, or unusually short of breath.
  • Stop if you feel sharp, sudden or joint pain. Muscles working hard is expected. Pain is a signal to stop.
  • Stop and sit down if you feel unsteady and cannot settle yourself right away.
  • Call your local emergency number for chest pain or pressure, fainting, or sudden weakness, numbness or trouble speaking.
  • After any of these, do not repeat the exercise until you have talked with a doctor or physical therapist.
  • You cannot get up from the floor without help.
  • You feel dizzy when you change position.

Other ways to do this movement

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Where this comes from

General guidance on build-up, warm-up, breathing and listening to your body is from the NIA and the CDC. The steps were written by Fitafter50; the equipment and safety notes are Fitafter50's general practice and are approved as a set by the reviewer.

This is general information, not medical advice. It does not diagnose anything or tell you whether an exercise is right for you. Adjust to your comfort and ability.