Core
Dead bug
- Kit
- No kit
- Works
- deep abs · obliques
- Also
- hip flexors · front delts
The dead bug is a floor exercise where you lower one arm and the opposite leg while keeping your lower back pressed into the ground. It trains the deep abdominal muscles to hold the spine still while the limbs move, which is what the core actually does in daily life. It suits anyone, including people who find sit-ups uncomfortable, because the spine stays neutral throughout.
Form
How to do dead bug
- 1Lie on your back with your arms pointing straight up at the ceiling and your knees bent above your hips, shins parallel to the floor.
- 2Flatten your lower back into the floor by drawing your ribs down towards your hips. Hold that contact for the whole effort.
- 3Breathe out as you lower your right arm overhead and straighten your left leg towards the floor, stopping just before your back starts to arch.
- 4Breathe in as you return both limbs to the start under control, then repeat on the other side. Keep alternating at a steady pace.
- 5Keep your head and shoulders relaxed on the floor and move slowly rather than rushing the changeover.
Watch for
Common mistakes
The lower back lifts away from the floor as the leg extends.
Fix: Shorten the range, lowering the leg only as far as you can while keeping your back pinned down.
Holding your breath and bracing rigidly.
Fix: Breathe out as the limbs extend and in as they return, so the brace stays active without tension building in your neck.
Rushing so the limbs flap rather than move with control.
Fix: Slow each extension down and pause briefly at full reach before returning.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.