Dead Bug Exercise

Difficulty

Beginner

Position

Floor

Type

Isometrics

Sides

Both sides

Hold time

30–45 s per set in our routines

How to do the Dead Bug Exercise

1. Lie on your back with arms reaching toward the ceiling and legs extended.
2. Brace your core, lift one knee above the hip, and raise the opposite arm toward the ceiling.
3. Hover the other arm and leg just off the floor and hold the position with steady breathing.
4. Switch sides halfway through the set with the same control.

Tips

• Press your lower back into the mat to keep your spine safe.
• Keep hips square and avoid letting one side drop toward the floor.

Adjustments

• Work through a smaller range of motion if needed, lifting limbs only partway.

All exercises