Dead Bug
AbsBodyweightBeginner
A core control drill that teaches your abs to resist arching under movement.
Muscle worked
Abs
Equipment
Bodyweight
Difficulty
Beginner
Time per set
30-60s
How to perform
Step by step, every rep
01
Lie on your back
Arms up, hips and knees bent to 90 degrees.
02
Flatten ribs
Press lower back gently toward the floor and keep ribs down.
03
Reach opposite limbs
Extend one arm and the opposite leg slowly without losing back position.
04
Return and switch
Come back to center, breathe, then repeat the other side.
Common mistakes
Avoid these
✕
Lower back arching
The abs stop controlling the pelvis. Fix: Shorten the reach and keep ribs down.
✕
Moving too fast
You miss the control benefit. Fix: Use a slow 3-second reach.
✕
Holding breath forever
You cannot brace well through repeated reps. Fix: Exhale as the limbs extend.
Progressions
Scale it up or down
Make it easier
- Heel taps
- Arms-only dead bug
- Legs-only dead bug
Make it harder
- Band-resisted dead bug
- Weighted dead bug
- Long-lever dead bug
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-10 | 60-90s | Hard variation with strict bracing. |
| Build Muscle | 3-4 | 10-15 | 45-75s | Controlled reps. Feel the abs, not the hip flexors. |
| Build Endurance | 2-4 | 20-40s | 30-60s | Hold position without shaking apart. |
Want this exercise programmed into a full plan?
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