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Dead Bug (version 2)

Dead Bug (version 2)

Dead Bug (Version 2) is a highly effective core exercise that targets the muscles of your abs, lower back, and hips. This exercise is named after the position your body resembles, like a dead bug lying on its back with all limbs in the air. It is a modified version of the Dead Bug exercise, adding complexity and intensity to challenge your core stability even further. To perform Dead Bug (Version 2), you will need a stable surface like a mat or the floor. Begin by lying flat on your back with your arms extended towards the ceiling and your legs bent at a 90-degree angle, knees stacked over your hips. Engage your core muscles and press your lower back into the ground to maintain a neutral spine throughout the movement. From this starting position, simultaneously lower your right arm and left leg towards the ground, stopping just before they touch the floor. Keep your core tight and resist any arching or rotation of your back. Return to the starting position and alternate sides, lowering your left arm and right leg in a controlled manner. As you perform Dead Bug (Version 2), focus on maintaining a stable and strong core, avoiding any excessive motion or compensations. By challenging your core stability, this exercise can help improve your balance, coordination, and overall functional fitness. Add it to your workout routine to strengthen your core and enhance your athletic performance in various activities and sports. Remember to always consult with a fitness professional to ensure you are performing exercises correctly and to receive personalized advice. Incorporating a variety of core exercises into your routine will help target different muscle groups and maximize your overall fitness gains.


  • Assume a supine position (lying on your back) on a mat or a flat surface.
  • Extend your arms straight up towards the ceiling with your palms facing each other.
  • Bend your hips and knees to a 90-degree angle, with your thighs perpendicular to the floor and your shins parallel to the floor. Your lower legs should be parallel to the floor.
  • Engage your core muscles by drawing your belly button towards your spine.
  • While maintaining core engagement, slowly lower your right arm overhead and straighten your left leg, keeping it just above the floor.
  • Maintain control and avoid allowing your lower back to arch off the mat.
  • Return your right arm and left leg to the starting position while maintaining core engagement.
  • Repeat the same movement with your left arm and right leg.
  • Continue alternating sides for the desired number of repetitions or duration.

Tips & Tricks

  • Start with your back flat on the floor and your arms extended towards the ceiling.
  • Engage your core muscles, specifically your abs, and press your lower back firmly into the ground.
  • Maintain a slow and controlled movement throughout the exercise.
  • Breathe deeply and exhale as you extend your opposite arm and leg away from your body.
  • Focus on maintaining a neutral spine position throughout the exercise.
  • Avoid lifting your head off the ground or straining your neck.
  • Progress the difficulty by adding resistance bands or ankle weights.
  • Include the dead bug exercise as part of a well-rounded core workout routine.
  • Consult with a fitness professional to ensure proper form and technique.
  • Combine the dead bug exercise with other compound movements for a full-body workout.

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