This exercise involves lying on your back with your arms and legs in the air, and then slowly lowering opposite limbs while keeping your core engaged. It is a great way to strengthen your abs and lower back muscles while improving stability and coordination.
Dead Bug Instructions
- Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle.
- Slowly lower your right arm and left leg towards the ground, keeping them hovering just above the floor.
- Return to the starting position and repeat with your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Dead Bug Form & Visual
Dead Bug Benefits
- Strengthens the core muscles, including the rectus abdominis, transverse abdominis, and obliques
- Improves stability and balance
- Helps prevent lower back pain by strengthening the muscles that support the spine
- Can be modified for different fitness levels and abilities
- Can be done without any equipment, making it a convenient exercise to do at home or while traveling
Dead Bug Muscles Worked
- Rectus abdominis
- Transverse abdominis
- Erector spinae
Dead Bug Variations & Alternatives
- Dead Bug with Leg Extension
- Reverse Dead Bug
- Weighted Dead Bug
- Single Leg Dead Bug
- Dead Bug with Arm Extension