Dead Bug

AbsBodyweight

The Dead Bug is an elite core exercise that targets the deep transverse abdominis for bulletproof stability. It builds anti-extension strength and coordination while keeping your spine safe.

How to do it

1Lie flat on your back and press your low back firmly into the floor. Raise your arms straight up toward the ceiling and bend your knees to 90 degrees with shins parallel to the ground.

2Slowly lower one arm behind your head while extending the opposite leg forward, stopping just above the floor without letting your low back lift.

3Keep your belly pulled in flat—don't let your stomach dome outward.

4Return your arm and leg back to the starting position using your core.

5Repeat the movement with the opposite arm and leg, alternating sides.

6Move slowly and deliberately, keeping maximum tension on your abs throughout.

Common mistakes

Letting your lower back arch off the floor—this means you've lost core engagement or reached too far.

Domed abs (pushing your belly up instead of pulling it flat down toward your spine).

Moving too fast or rushing reps, relying on momentum instead of muscle control.

Cutting the range short—lower your limbs as far as you can while keeping your back pinned down.

Breathing

Breathe deep and steady. Exhale as you reach your arm and leg out, pinning your back to the floor. Inhale as you bring them back to center.

Make it harder or easier

To make it easier: lower only your arms or only your legs, or lower your leg halfway down.

To make it harder: hold light hand weights, wear ankle weights, or slow down the eccentric phase to 3–4 seconds.

Another progression: squeeze a stability ball or yoga block between your working hand and opposite knee to recruit inner thighs and core.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.