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Instructions
- Lie on your back with arms extended towards the ceiling and knees bent at 90 degrees.
- Engage your core to press your lower back into the floor.
- Slowly lower your right arm and left leg towards the floor while keeping your core tight.
- Return to the starting position and repeat on the opposite side.
- Continue alternating sides with controlled movement.
Technical Tips
- Avoid arching your lower back during the movement.
- Move slowly to maintain tension in your core.
- Keep your head and neck relaxed on the floor.
Breathing Tips
- Inhale before lowering arm and leg.
- Exhale while returning to starting position.
Medical restrictions
- Lower back injuries
- Severe core weakness
- Recent abdominal surgery
How do I do the dead bug exercise correctly?
To perform the dead bug exercise correctly, lie on your back with arms and knees up, engage your core to press your lower back into the floor, then slowly lower the opposite arm and leg towards the floor while maintaining core tension before returning to start.
What are the benefits of the dead bug exercise?
The dead bug exercise improves core stability, strengthens deep abdominal muscles, enhances coordination, and helps protect the spine during daily activities and sports.
Is the dead bug exercise good for lower back pain?
Yes, the dead bug exercise is often recommended to support lower back pain prevention as it builds core stability and teaches proper spinal control, but consult your physiotherapist if you have existing injuries.
Can beginners do the dead bug exercise safely?
Yes, beginners can safely perform the dead bug exercise by moving slowly, maintaining lower back contact with the floor, and stopping if any discomfort or pain arises.
The Dead Bug is a fundamental core stability exercise that improves trunk strength, coordination, and spinal control. It involves lying on your back with your arms and legs raised, then slowly lowering the opposite arm and leg while keeping your lower back pressed into the floor. This controlled movement trains your deep abdominal muscles effectively, enhancing overall core function and reducing injury risk in sports and daily activities. The Dead Bug is ideal for beginners to develop foundational core stability, yet it remains valuable for advanced athletes as a warm-up, activation drill, or corrective exercise. Its simplicity requires no equipment, making it accessible for home workouts, physiotherapy rehabilitation, or integrated into Pilates and fitness routines for improved posture, balance, and injury prevention.