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BeginnerCoreBodyweightIsolation

Dead Bug

A beginner-friendly core exercise that promotes coordination and spinal stability. The dead bug is excellent for teaching proper bracing and controlling limb movement.

Dead Bug demonstration

Visual demonstration — Dead Bug

Muscles Worked

Rectus Abdominis (Primary)Transverse AbdominisHip Flexors

Step-by-Step Instructions

  1. 1Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
  2. 2Brace your core and flatten your lower back into the floor.
  3. 3Slowly lower your right arm and left leg toward the floor simultaneously.
  4. 4Return to the start and repeat with the opposite limbs.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Move slowly to maintain control.
  • Do not let your lower back arch.
  • Keep your head and shoulders relaxed.

Common Mistakes to Avoid

  • Letting the lower back arch off the floor.
  • Moving too quickly.
  • Holding breath during the exercise.

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