Exercise guide · Core & Abs
Dead Bug
The dead bug builds deep core stability and coordination. You lie on your back and slowly extend opposite arm and leg while keeping your lower back flat on the mat.
- Targets: Core
- Equipment: Bodyweight
- Type: Isolation
Step by step
How to do the Dead Bug
- Lie on your back with arms straight up toward the ceiling and knees bent at 90 degrees over your hips.
- Press your lower back gently into the mat and brace your core.
- Slowly extend one arm overhead and the opposite leg toward the floor.
- Stop before your lower back arches or peels off the mat.
- Return arm and leg to the start under control.
- Alternate sides each rep for the full set.
Form cues
- Lower back glued to the mat
- Move slowly—this is control, not speed
- Ribs down; do not flare them as limbs extend
- Breathe steadily; exhale on the extension
Common mistakes
- Lower back arching off the mat
- Moving too fast and losing bracing
- Moving limbs without keeping your core tight
- Holding your breath throughout the set
Muscles worked
Primary
Core
Secondary
None significant
Safety: Shorten the range if your back lifts. Stop if lower back pain worsens during reps.
Alternatives
Similar core & abs exercises
Cable CrunchCore
Cable Pallof PressCore
Cable WoodchopperCore
Machine Abdominal CrunchCore
Machine Torso RotationCore
Ab Wheel RolloutCore
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