Dead bug
A core exercise performed lying on your back, alternating opposite arm and leg movements to engage deep abdominal muscles and improve stability.
Muscle Targets Visualizer
Muscle Targeting Visualizer
Primary Muscle
Secondary Muscles
Strength Level Tracker
Track Your Progress Like a Pro
Dead bug
Average of all records in a cycle
Step-by-Step Instructions
1. Starting Position
Lie on your back with knees bent at 90 degrees and feet flat on the floor. Extend your arms straight up towards the ceiling.
- Maintain a neutral spine
- Press your lower back into the floor
2. Simultaneous Movement
Simultaneously lower one arm towards the floor behind your head and extend the opposite leg straight out towards the floor. Maintain a controlled movement.
- Engage your core to prevent lower back arching
- Keep your movements slow and controlled
3. Return to Start
Return to the starting position by bringing the arm and leg back to their initial positions.
- Maintain core engagement throughout
- Avoid sudden jerky movements
4. Alternate Sides
Repeat the movement on the opposite side, lowering the other arm and extending the other leg.
- Maintain a consistent pace
- Focus on proper form over speed
5. Repetitions
Continue alternating sides for the desired number of repetitions.
- Listen to your body and stop if you feel pain
- Maintain deep, controlled breathing
Form Tips
✓Maintain Neutral Spine
Keep your lower back pressed into the floor throughout the exercise to prevent arching and protect your spine.
✓Controlled Movement
Avoid jerky movements. Lower your limbs slowly and deliberately, engaging your core to control the movement.
✓Proper Breathing
Exhale as you lower your limbs and inhale as you return to the starting position. This helps maintain core stability and control.
Common Mistakes
Arching the lower back
Engage your core more intensely and focus on pressing your lower back into the mat. Reduce the range of motion if necessary.
Lifting shoulders off the mat
Keep your shoulders relaxed and gently pressed into the floor. This helps stabilize your upper body and protect your neck.
Using momentum
Perform the exercise slowly and deliberately, focusing on controlled movements rather than speed.
Insufficient core engagement
Focus on tightening your abdominal muscles throughout the exercise. Imagine drawing your navel towards your spine.
Holding breath
Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the recovery phase.
Alternative Exercises
- Dead Bug with resistance band
Complementary Exercises
- Plank
- Bird Dog
- Crunches
