Dead bug

Main muscle🎯 Abs
Equipment🧰 Body weight
Area🎯 Core/Abs
step by step7

How to do it step by step

  1. Lie flat on your back with your arms extended towards the ceiling.
  2. Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees.
  3. Engage your core and lower back to press your lower back into the ground.
  4. Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
  5. Pause for a moment, then return to the starting position.
  6. Repeat the movement with your left arm and right leg.
  7. Continue alternating sides for the desired number of repetitions.

Similar exercises

Band push-upCrunchSit-upRussian twistHanging leg raiseLeg raise

Before you load the bar

Start with no weight, or very light, until the movement feels automatic. If you feel joint pain (not muscle burn), stop. This is informational content and does not replace a coach or a healthcare professional.

See all 141 exercises ↗