Dead Bug
The dead bug is a bodyweight core exercise that targets the abdominal muscles by requiring coordinated opposite-limb extension while maintaining spinal stability. It is widely used in rehabilitation and core conditioning programs.
How to do it
- Lie flat on your back with your arms extended straight up toward the ceiling and knees bent at 90 degrees with feet off the floor.
- Brace your core and press your lower back firmly into the floor.
- Simultaneously lower your right arm overhead and extend your left leg toward the floor, keeping both just above the surface.
- Return to the starting position and repeat on the opposite side.
- Continue alternating sides for the desired number of repetitions.
Form cues
- Press your lower back into the floor
- Move your limbs with control
- Keep your ribs tucked down
- Exhale as you extend
- Maintain a steady rhythm
Breathing: Exhale deeply as you extend your arm and leg, and inhale as you return to the starting position.
Common mistakes
- Arching your back: this puts strain on your spine instead of the abs
- Moving too fast: momentum makes the exercise less effective for core stability
- Lifting your head off the floor: this can cause unnecessary neck tension
Muscles worked
Primary: abs. Secondary: hip flexors, lower back, shoulders.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-16 reps, rest 45 s
Build muscle
3 sets x 8-12 reps, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your back or hips, stop immediately and choose a gentler option.
- If you have a history of spinal discomfort, check with a professional before starting new core exercises.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why do I feel this in my lower back?
You are likely losing contact between your spine and the floor. Focus on pressing your back down firmly throughout the entire movement.
Can I do this if I have neck pain?
Yes, ensure your head remains resting comfortably on the floor. If you still feel tension, focus solely on the leg movements first.
How often should I perform this?
As a core stability exercise, it can be performed 3-4 times per week as part of your regular routine.