Dead Bug Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Quadriceps, Gluteus Maximus, Iliopsoas
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Dead Bug Exercise
Visualised Target Muscle Groups
Front
Back
How to: Dead Bug
- Lie on your back with your arms extended towards the ceiling and your knees bent at 90 degrees.
- Simultaneously lower your right arm and left leg towards the ground while keeping your back flat.
- Return to the starting position and switch sides, lowering your left arm and right leg.
- Repeat for the desired number of repetitions.
Common Mistakes
- Letting your back arch off the ground.
- Moving too fast, which can lead to compensation with other muscles.
- Not keeping feet and arms in proper alignment.
Modifications
- Perform with bent knees if straight legs are too challenging.
- Use a stability ball if additional support is needed.
Tips
- Maintain a neutral spine by not arching your back during the movement.
- Engage your core throughout the exercise to avoid straining your lower back.
- Control your movements to prevent using momentum.
Dead Bug Alternatives
Tags
core
abdominals
strength
beginner
stability
bodyweight
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