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🎯 Core Beginner

Dead Bug

A core stability exercise that strengthens the abs while teaching proper bracing and coordination.

Muscle Groups

Abs Deep Core Hip Flexors Lower Back

The dead bug is one of the best exercises for building core stability and learning to brace properly. It teaches you to move your limbs while keeping your spine neutral and core engaged.

How to Perform

  1. Setup: Lie on your back with your arms extended toward the ceiling. Lift your legs with knees bent at 90 degrees (tabletop position).

  2. Brace: Press your lower back firmly into the floor by engaging your core. This is the key—maintain this contact throughout.

  3. Extend: Slowly lower your right arm behind your head while simultaneously extending your left leg toward the floor.

  4. Hover: Stop just before your arm and leg touch the floor, keeping your lower back pressed down.

  5. Return: Bring your arm and leg back to the starting position, then repeat on the opposite side.

Tips

  • Keep your lower back pressed into the floor at all times
  • Move slowly and with control
  • Breathe out as you extend your limbs
  • Start with smaller ranges of motion if needed

Variations

  • Dead Bug with Band: Add resistance band around feet
  • Dead Bug with Ball: Squeeze a stability ball between knees and hands
  • Single-Sided Dead Bug: Move only arm or only leg
  • Dead Bug with Weight: Hold a light weight in your hands

Common Mistakes

  • Letting the lower back arch off the floor
  • Moving too quickly
  • Holding your breath
  • Not fully extending the limbs