Dead Bug | Illustrated Exercise Guide

Primary muscles: Abs
Secondary muscles: Core
Equipment: No equipment
Exercise for the opposite muscles: Cobra lat pullown

DEAD BUG INSTRUCTIONS

1. Lie on your back and extend your arms and legs toward the ceiling.
2. Lower your right leg and extend your left arm behind your head.
3. Return to the starting position and repeat with the opposite arm and leg.
4. Keep switching sides until the set is complete.

PROPER FORM AND BREATHING PATTERN

When doing the dead bug exercise keep your lower back flat against the floor, to avoid placing too much stress on it, and keep your abdominal muscles tight. Breathe out as you lower your leg and extend your arm, and hold them parallel to the floor. Breathe in as you return to the starting position and then switch sides.

EXERCISE BENEFITS

The dead bug is a great core move that targets and strengthens the abdominal wall. This exercise helps to improve core strength, coordination, balance and flexibility.

DEMONSTRATION

SETS AND REPS

Do 2 to 4 sets of 8 to 12 repetitions on each side. For a beginner’s version of the dead bug exercise, start with your knees bent and then straighten one leg and extend the opposite arm.

CALORIES BURNED

To calculate the number of calories burned doing the dead bug exercise, enter your weight and the duration of the exercise:

RELATED CORE EXERCISES

Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Seated knee tucks
Side plank hip lifts
V ups
Standing side crunch

WORKOUT ROUTINES