Home Exercises Abs Dead Bug
Dead Bug

Dead Bug

Abs Full GymNO EQUIPMENT
Add to workout
Primary musclesAbs
EquipmentFull Gym، NO EQUIPMENT
Level—
Suggested3 × 8–12

Overview

Add movement and rotational challenge with this progression. Start with your arms straight up and your feet lifted off the floor, knees bent. Reach your left arm back, bring your left knee toward your chest, and extend your right leg as far as you can without letting your back arch.

How to do it

  1. 1

    Dead Bug is often used in Pilates, yoga, and abdominal training. It is built to improve overall stability and core strength. This functional core exercise also trains the muscles of the upper and lower body.

  2. 2

    Dead Bug also demands concentration, coordinates your movements, and can improve balance and coordination.

  3. 3

    You can also use this exercise as a warm-up. It can challenge even the smallest muscle fibers from multiple angles to strengthen the core. It is also a safe and effective way to build strength and balance in the spine, back, and neck muscles. A strong spinal structure and powerful back muscles may help improve posture and reduce and prevent back pain.

Muscles worked

Target

Rectus Abdominis، Internal obliques، Transverse Abdominis، Latissimus Dorsi، Erector Spinae، Multifidus، Quadratus lumborum، Pelvic floor، Gluteus Maximus، Quadriceps، Shoulder

Alternatives & variations

Mountain Climber

Mountain Climber

AbsCardio Full Gym Cardio
Side Plank Rotation

Side Plank Rotation

AbsErector Spinae Full Gym
Side Bridge

Side Bridge

Abs Full Gym
4 Point Tummy Vacuum Exercise

4 Point Tummy Vacuum Exercise

Abs Full Gym Stretching
Bhujangasana | Cobra Abdominal Stretch

Bhujangasana | Cobra Abdominal Stretch

AbsNeck Full Gym Stretching
Fish Pose

Fish Pose

AbsChest Full Gym Stretching
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