The Dead Bug alternately lowers the opposite arm and leg while you keep the abdominal wall engaged; it primarily works the abdominals.
How to do the Dead Bug#
- Lie on your back with knees bent, feet lifted off the floor, and arms extended toward the ceiling.
- Draw your belly button toward your spine and press your lower back gently into the floor.
- Slowly lower your right arm behind your head while extending your left leg toward the floor in a controlled motion.
- Bring both limbs back to the starting position and repeat the motion on the opposite side.
- Maintain steady, controlled repetitions and keep the core engaged throughout each rep.
Muscles worked#
- Primary: Abs
- Secondary: Obliques, Hip flexors
Common mistakes#
- Allowing the lower back to lift off the floor.
- Dropping the arm or leg too quickly instead of controlling the descent.
- Letting limbs touch the floor before restarting the next rep.
- Holding your breath during the movement.
