Short answer: lie on your back with your arms pointing at the ceiling and your knees bent at 90 degrees above your hips. Keep your lower back gently in contact with the floor while you slowly lower your right arm overhead and your left leg towards the floor, then return and switch sides. Beginners can do 2 to 3 sets of 6 to 8 reps per side, slowly.
Why the dead bug is good for beginners
The dead bug trains your core to keep your trunk and pelvis still while your arms and legs move. That is what the core does when you walk, carry shopping or lift. You do it lying down, so there is no load on the spine and no strain on the neck, and it is easy to scale.
How to do a dead bug
- Lie on your back on a mat. Raise your arms straight up over your shoulders.
- Lift your legs so your hips and knees are bent at about 90 degrees (the “tabletop” position).
- Gently draw your ribs down and flatten your lower back towards the floor. You should be able to slide only a thin piece of paper under it.
- Breathe in. As you breathe out, slowly reach your right arm back towards the floor behind your head and straighten your left leg towards the floor.
- Stop just before your lower back starts to lift or arch.
- Return to the start and repeat with the left arm and right leg. That is one rep per side.
Take about 2 to 3 seconds to lower and 2 seconds to return.
Common mistakes
| Mistake | Fix |
|---|---|
| Lower back arches off the floor | Shorten the range: lower the leg less far, or keep the knee bent |
| Moving too fast | Count slowly; speed hides poor control |
| Holding the breath | Breathe out as the limbs extend |
| Neck and shoulders tensed | Head rests on the floor, shoulders relaxed |
| Same-side arm and leg moving | Opposite arm and leg move together |
Easier and harder variations
Easier
- Heel taps: keep your arms still, and lower one bent leg to tap the heel on the floor.
- Arms only: legs stay in tabletop while the arms move alternately.
- Feet on the floor: start with knees bent and feet down; slide one heel out along the floor and back.
Harder
- Slower tempo: 4 seconds down with a 2-second pause at the bottom.
- Light weight in the hands: a small dumbbell or water bottle.
- Band-resisted dead bug: hold a resistance band anchored behind your head.
Sets, reps and where to fit it in
- 2 to 3 sets of 6 to 8 reps per side, or 30 seconds of continuous slow reps.
- Do it 2 to 4 times a week. It works well as part of a warm-up, before heavier exercises.
- It is the first move in the 12-minute beginner ab workout and sits in Workout C of the 3-day home plan.
- Pair it with the plank for a well-rounded core.
FAQ
Why is it called the dead bug?
Because you lie on your back with your arms and legs in the air, like an upturned insect.
Should I feel it in my back?
No. You should feel your stomach muscles working. If your back aches or lifts, shorten the range or use an easier variation.
This is general fitness information, not medical advice. If you have a health condition, an injury, are pregnant, or have been inactive for a long time, check with a doctor or physiotherapist before starting a new exercise routine.