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Exercise · Core

Dead bug

Exercise A to Z

  • Strength

Works: Deep core muscles.

Add to a routineUsed in 10 timer routines

How to do it

Line drawing of a dead bug: lying on the back with knees bent above the hips and arms up, then one leg straight out just above the floor and the opposite arm overhead.
  1. Lie on your back. Lift your legs so your knees are above your hips and bent at a right angle. Reach your arms straight up towards the ceiling.
  2. Gently press your lower back into the floor and keep it there throughout.
  3. Slowly straighten one leg out until it hovers just above the floor, while lowering the opposite arm back over your head.
  4. Bring them both back to the start, then repeat with the other arm and leg.

Watch out for

Your lower back lifting off the floor, and rushing.

Make it easier or harder

  1. 1Heel taps: arms rest on the floor by your sides. Keeping the knee bent, lower one foot to tap your heel on the floor, then lift it back. Swap legs.
  2. 2Leg reaches: arms still on the floor. Straighten one leg out until it hovers just above the floor, then bring it back. Swap legs.
  3. 3Dead bug: the opposite arm and leg move together.
  4. 4Slow dead bug: take five seconds to reach out and five seconds to come back.
  5. 5Straight-leg dead bug: start with both legs straight up towards the ceiling, and lower one straight leg at a time with the opposite arm.

Do the difficulty that suits you.

Exercise from healthshelf.org

More exercises like this

Pallof pressCore.SupermanThe muscles along your back, glutes, and the backs of your shoulders.Copenhagen plankInner thighs, hips and core.Plank to press upCore, shoulders and the backs of your arms.

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Safety and disclaimer

The workouts, exercise instructions and effort guide on this page are general information for adults. They are not tailored to you, they are not medical or professional advice, and they may not be suitable for you. They do not replace advice from a professional who knows you. Although exercise can be good for your health, all exercise carries some risk of injury.

Get advice from a doctor, physiotherapist or other qualified health professional before you start if:

  • you have a heart or lung condition, high blood pressure, diabetes or any other long-term condition
  • you have ever had chest pain, fainting or dizziness, with or without exercise
  • you have an injury, a joint or back problem, or pain when you move
  • you are pregnant or have had a baby in the last year
  • you have recently had an operation, or been ill
  • you take medicine that affects your heart rate, blood pressure or balance
  • you are new to exercise, or coming back after a long break
  • a doctor or other professional has told you to limit or avoid exercise
  • you have any other concern about your health

Stop straight away if you get chest pain or tightness, feel faint or dizzy, become unusually short of breath, feel your heart racing or beating irregularly, or feel sharp pain. Call 999, or your local emergency number, if you have chest pain or tightness, or if any of these does not settle quickly with rest.

Start at a level that feels comfortable and build up gradually. Clear the space around you, use a floor that is not slippery, and make sure any chair, step, bench or equipment is sturdy and will not move.

You choose whether to do these exercises and how hard to work, and you do them at your own risk. Read our full Medical Disclaimer.