Dead Bug
Deep core and hip flexorsBodyweight
The dead bug is a bodyweight core exercise you do on your back, lowering opposite arm and leg while your lower back stays pressed into the floor. It trains deep core control.
How to do the Dead Bug
- Lie on your back with your arms pointing at the ceiling and your knees bent over your hips.
- Press your lower back into the floor and keep it there.
- Lower your right arm and left leg toward the floor, slowly.
- Return to the start and switch sides.
Common mistakes
- Your lower back arches off the floor. Move through a smaller range and keep your ribs pulled down.
- You rush the reps. Take two seconds each way. The slow part is the exercise.
- You hold your breath. Breathe out as you lower and in as you return.
Equipment and setup
No equipment is needed. A mat makes the floor more comfortable.
To make it easier, keep your feet on the floor and only move your arms and one heel at a time.
Easier and harder versions
Easier: Move only your legs, or only your arms, keeping the other pair still.
Harder: Hold a pillow between your knees and hands, or pause for two seconds at the bottom.