Core

Dead Bug

Strengthen your core and improve stability.

The Dead Bug is a fantastic exercise for building core strength and stability. It's named for the way you lie on your back with your arms and legs in the air, resembling a bug. This exercise primarily targets the transverse abdominis, rectus abdominis, and obliques, making it a comprehensive core workout.

By performing the Dead Bug, you'll enhance your core stability, which is crucial for maintaining good posture and preventing injuries, especially in the lower back. It's a great addition to any fitness routine, whether you're a beginner or more advanced, as it can be easily modified to increase or decrease difficulty.

Commonly referred to simply as 'Dead Bug' in gyms, this exercise is perfect for those looking to improve their core strength without the need for any equipment. It's a simple yet effective move that can be done anywhere, making it a versatile choice for anyone looking to enhance their fitness journey.

How to do Tips

Body Part: Core
Level: Beginner
Muscles: Abs
Obliques
Deep core
Modality: Static
Direction: Static
Equipment: Bodyweight
Goal

How to do:

1. Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle. 2. Engage your core by pressing your lower back into the floor. 3. Slowly lower your right arm and left leg towards the floor while keeping your back flat. 4. Return to the starting position and repeat with the opposite arm and leg. 5. Continue alternating sides for the desired number of repetitions.

Tips:

- Keep your lower back pressed into the floor to protect your spine. - Move slowly and with control to maximize core engagement. - Breathe steadily throughout the exercise. - Avoid arching your back as you lower your limbs.

Similar Exercises

Plank

Bird Dog

Hollow Hold

This exercise in Workout Days

Upper/Lower Split Intermediate

Legs & Core Power Boost

Intermediate

12 weeks

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