Dead Bug

Dead Bug

The Dead Bug exercise may sound a bit strange, but it is a highly effective core exercise that will leave you feeling stronger and more balanced. This exercise primarily targets the muscles of your abdominal region, including your rectus abdominis (the six-pack muscles), transverse abdominis (deep core stabilizers), and obliques (muscles on the sides of your waist). Additionally, it engages the muscles of your lower back, hips, and shoulders, making it a great full-body exercise. The Dead Bug exercise is typically performed while lying on your back with your arms and legs in the air, resembling a bug that has been flipped onto its back - hence the name. By carefully and intentionally moving your limbs in a controlled manner, you challenge your core muscles to maintain stability and resist any excessive arching or rounding of your lower back. One of the great things about the Dead Bug exercise is that it can be modified to accommodate different fitness levels. Beginners can start by focusing on maintaining proper form and activating their core muscles, while more advanced individuals can incorporate additional challenges such as adding resistance bands, introducing instability devices, or performing dynamic movements. Regardless of your fitness level, regular practice of the Dead Bug exercise can improve core strength, stability, and overall body control, making it a valuable addition to any workout routine.


  • Lie flat on your back with your arms extended towards the ceiling
  • Bend your knees and lift your feet off the ground so that your thighs are perpendicular to the floor, with your lower legs parallel to the floor
  • Maintaining a neutral spine position, exhale and slowly extend your right leg until it is fully straightened and hovering just above the floor
  • At the same time, reach your left arm overhead until it is parallel to the floor, while keeping your lower back pressed into the ground
  • Pause for a brief moment and then return to the starting position
  • Repeat the movement with your left leg and right arm
  • Continue alternating sides for the desired number of repetitions or duration of the exercise

Tips & Tricks

  • Focus on engaging your core muscles throughout the entire movement.
  • Start with slow and controlled movements to ensure proper form and activation of the targeted muscles.
  • Remember to keep your lower back pressed against the floor to avoid excessive arching.
  • Inhale during the eccentric phase and exhale during the concentric phase of the exercise.
  • Progress the difficulty of the exercise by extending your legs further away from your body.
  • Avoid straining your neck or shoulders during the exercise by maintaining a relaxed upper body.
  • Use a mirror or have a partner provide feedback on your form to ensure proper execution.
  • To challenge your stability further, you can add light ankle weights or resistance bands to the exercise.
  • Incorporate variations of the dead bug, such as alternating arm and leg movements, to further target different muscles.
  • Remember to always listen to your body and stop if you experience any pain or discomfort.


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