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Exercise

Dead Bug

The Dead Bug is a controlled core exercise that improves stability, coordination, and lower-back control using slow, precise movements.

Bodyweight exercises

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The Dead Bug is a core stability exercise performed on your back with your arms and legs raised. By slowly lowering opposite arm and leg while keeping your lower back pressed into the floor, you train your abs to stabilize your spine.

The key focus is control, not speed. Your core stays engaged the entire time to prevent your lower back from lifting. This makes Dead Bug especially effective for improving coordination, posture, and core control without placing stress on the spine.

Dead Bug is suitable for beginners and advanced athletes alike. It’s commonly used in warm-ups, rehabilitation, and core-focused workouts. To make it easier, limit the range of motion. To increase difficulty, slow the tempo, add pauses, or extend both legs closer to the floor.

How to Perform the Dead Bug

Lie flat on your back with your arms extended toward the ceiling and your legs raised with knees bent at 90 degrees.
Press your lower back firmly into the floor by engaging your core and slightly tucking your pelvis.
Exhale as you slowly lower your right arm behind your head and extend your left leg away from your body, keeping both a few inches off the floor.
Maintain a neutral spine throughout the movement by keeping your lower back pressed into the floor.
Inhale as you return your arm and leg to the starting position with control.
Repeat the movement with the opposite arm and leg, extending your left arm behind your head and your right leg away from your body.
Move at a controlled pace, focusing on stability rather than speed or range of motion.
Continue alternating sides, breathing rhythmically and ensuring your core remains engaged throughout.

Important information

If you feel your lower back arching off the floor, reduce the range of motion or keep one foot on the floor to maintain proper form.
Keep your head and shoulders relaxed on the floor throughout the exercise to avoid neck strain.
Progress gradually by first mastering the movement with one limb at a time before attempting contralateral (opposite arm/leg) movements.
Focus on quality over quantity – slower, controlled movements with proper form are more effective than rushing through repetitions.

FAQ - Dead Bug

What muscles does the Dead Bug exercise target?

The Dead Bug primarily targets the deep core muscles, especially the transverse abdominis and rectus abdominis, while also engaging the obliques and lower back. The movement also requires coordination from the hip flexors and shoulder stabilizers as you extend your limbs.

How can I make the Dead Bug exercise easier or more challenging?

For an easier version, keep your knees bent at 90° while moving your limbs, or move just one limb at a time. To increase difficulty, add resistance bands, hold light weights in your hands, or extend the time under tension by slowing down each repetition and adding isometric holds.

What are the most common mistakes when performing Dead Bugs?

The most common mistake is allowing your lower back to arch off the floor, which compromises core engagement and can strain your spine. Other errors include moving too quickly, lifting your head excessively, and not maintaining constant pressure between your lower back and the floor throughout the movement.

Is the Dead Bug exercise safe for people with back problems?

Yes, when performed correctly, the Dead Bug is generally considered safe and beneficial for those with back issues because it strengthens core muscles while maintaining a neutral spine position. The exercise actually teaches proper spinal positioning and can be part of rehabilitation programs, though individuals with specific conditions should consult their healthcare provider first.

How often should I include Dead Bugs in my workout routine?

Dead Bugs can safely be performed 3-4 times per week as part of your core training regimen. They work well as a warm-up exercise before more intense training or as part of a dedicated core circuit, with 2-3 sets of 8-12 repetitions per side being optimal for most fitness goals.

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Workouts with Dead Bug

Best Ab workouts

Ab workouts help strengthen the muscles at the center of your body: your rectus abdominis, obliques, and deep core. This plan combines bodyweight classics like crunches and leg raises with dynamic and weighted variations to challenge your abs from multiple angles. These workouts don’t just sculpt a six-pack: they improve posture, stabilize your spine, and support better performance in nearly every movement. Whether you're a beginner or more advanced, smart ab training supports both aesthetics and functional strength.

Best Core workouts

Core workouts focus on strengthening the muscles that support your spine and stabilize your entire body: your abs, obliques, and lower back. In these workouts, you'll combine bodyweight staples like crunches and planks with resistance-based movements to build both control and power. Whether you're chasing a stronger squat, better posture, or visible definition, core training plays a key role. The goal isn’t just six-pack abs, but a functional, injury-resistant midsection that supports everything you do inside and outside the gym.