Dead Bug
A slow, back-friendly core exercise that teaches you to keep the spine still while the limbs move.
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How to do the dead bug
- 1Lie on your back, arms pointing at the ceiling, hips and knees bent to 90°.
- 2Press your lower back flat into the floor.
- 3Slowly extend the opposite arm and leg toward the floor.
- 4Return and repeat on the other side.
When to pick it: Pick it as a warm-up, for beginners, or for anyone with a cranky lower back.
Form cues
- Lower back stays glued down
- Exhale as you reach
- Slow is the point
Common mistakes
- Lower back arching off the floor
- Moving too fast
- Holding your breath
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time.
Equipment taken? Swap it for
These train the same muscles with different equipment.
More abs exercises
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.