- Feels in
- Deep abs, coordination
- Needed
- Nothing
Step by step
- 1Lie on your back with your hips and knees at ninety degrees, arms straight up.
- 2Press your lower back lightly into the floor and keep that contact.
- 3Extend one arm backward and the opposite leg forward.
- 4Come back and switch; keep breathing calmly.
Watch for
- Lower back against the floor
- Slow and small
- Breathe out as you extend
Common mistakes
- Extending too far so your back arches.
- Working too fast so it becomes a cycling motion.
Too heavy
Only the legs move, with your arms along your body.
Too light
Extend the leg to just above the floor and hold for two seconds.
Injury prevention —
If your lower back comes off the floor, you are extending too far. Make the movement smaller instead of faster.
Frequently asked questions
Which muscles does the Dead bug train?
Deep abs, coordination
What do you need for the Dead bug?
Nothing
What are common mistakes in the Dead bug?
Extending too far so your back arches. Working too fast so it becomes a cycling motion.
What if the Dead bug is too hard?
Only the legs move, with your arms along your body.
How do you make the Dead bug harder?
Extend the leg to just above the floor and hold for two seconds.
Take this exercise further
More exercises for the same muscles
General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.
← All exercises