Dead Bug

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Dead bug is an advanced core exercise that challenges the abdominal muscles in a supine position. It helps build core strength and trunk stability.

Set up

Begin lying on your back with both knees bent, feet flat on the floor and arms down by your sides. Draw in your abdominal muscles to stabilize your back as you slowly lift one leg at a time into a “table-top” position, so that your knees are directly over your hips and your knees are bent at a 90-degree angle. Your feet should be in the air, with shins parallel to the floor. Reach both arms straight up towards the ceiling, with palms facing each other.


Keep your spine flat against the floor as you extended the right leg and left arm straight, away from the starting position. Slowly return to the starting position, and repeat with the opposite arm and leg.


  • Do not let your back arch as you perform this exercise.
  • Ideally, your extended arm and leg should hover a few inches above the floor. If this is too challenging or you feel your back lifting off the floor, try keeping the extended arm and leg higher off the ground.
  • You should not feel any pain or ache in your lower back, or anywhere in your body. If you do, try keeping your legs and arms higher off of the ground.
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