Bodyweight Training

Dead Bug exercise

The dead bug is a core stability exercise that strengthens the deep abdominal muscles while teaching control and coordination. It’s great for improving spinal stability, posture, and reducing lower back strain.

Dead Bug exercise demonstration

How to perform Dead Bug

  1. Lie flat on your back with your arms extended straight toward the ceiling and your knees bent at 90 degrees above your hips.
  2. Engage your core and press your lower back into the floor to maintain a neutral spine.
  3. Slowly lower your right arm and left leg toward the floor while keeping your back flat and core tight.
  4. Pause just before your hand and foot touch the ground, then return to the starting position.
  5. Repeat on the opposite side, lowering your left arm and right leg in the same controlled manner.
  6. Continue alternating sides for the desired number of repetitions, maintaining steady breathing and core tension.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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