Dead Bug Exercise Tutorial
How to do the Dead Bug Core Exercise
You might remember this one from your high school Physical Education days. The Dead Bug core exercise is a classic ab exercise, since you need to engage your core while moving your arms and legs in a slow, controlled way. Dead bug abs provides a strong base for the rest of the body and is particularly popular with runners.
It’s named for its appearance—laying on your back on the ground with your limbs moving up and down, you really do look a bit like a bug turned on its back.
Also Known As
- Dead Bug Stretch
- Dead Bug Abs
- Dead Bug Workout
The Dead Bug core exercise targets the core and trunk muscles including the abdominals and the obliques.
Step by Step Instructions
- Lie on your back on a yoga mat or a spinal mold.
- Bring your legs to 90 degrees and bring your arms straight up in the air.
- Slowly lower your right leg and pick it back up just before it touches the ground.
- Slowly lower your left leg and pick it back up just before it touches the ground.
- When you’re comfortable with lowering and lifting your legs, try the arms:
- Slowly lower your right arm above your head and pick it back up just before it touches the ground.
- Slowly lower your left arm above your head and pick it back up just before it touches the ground.
To make it more challenging, you can experiment with the position of your legs and arms. Try lifting your legs straight up instead of at a 90-degree angle or try lowering arms and legs at once.
To add another level of difficulty, keep your legs or arms raised just above the floor and lower down just before they touch the ground. You can do this with one or both arms and legs, or even all limbs at the same time. This is more like a flattened dead bug.
Tips / Common Mistakes
- Take a deep breath in and exhale slowly through your mouth as you lower your arm and leg back to the floor.
- Brace your core and tuck your ribs towards your hips to prevent back strain.
- Rest your head on the floor or on a yoga block to avoid straining your neck.
- Keep your pelvis steady and your core tight the whole time.
- Watch your shirt- if it stretches across your chest, you might be arching your back too much.
That’s the dead bug exercise.