Core · Coached in Recomp

Dead bug

The dead bug is a beginner core exercise for your core, using just your body weight.

Main muscles
Core
Equipment
Body weight
Level
Beginner
Dead bug, starting position
Start
Dead bug, end position
Finish

Setup

Lie on your back, arms pointing at the ceiling, hips and knees bent to 90 degrees.

How to do it

  1. Press your lower back into the floor.
  2. Slowly lower one arm and the opposite leg towards the floor.
  3. Return and switch sides.

Coaching cues

  • Lower back stays flat on the floor.
  • Move slowly.

Common mistakes

  • Back arching off the floor.
  • Rushing.

Breathing

Breathe out as your arm and leg reach away, in as they return.

Make it easier or harder

HarderPlank

Alternatives to the dead bug

Bird dog Body weight Plank Body weight Side plank Body weight Cable crunch Cable stack Farmer carry Dumbbells Pallof press Cable stack