Body weight
Dead bug
Dead bug mainly works your abs. It also helps your hip flexors and obliques.
Step by step
- Lie on your back, arms up, knees bent over hips.
- Press your lower back into the floor.
- Lower opposite arm and leg slowly, then switch.
What you should feel
Your deep abs holding your trunk steady; your lower back should not lift off the floor or ache.
Common mistake
Arching your lower back as limbs lower; move less far and keep your back flat.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Pallof pressAbs, Obliques
Cable crunchAbs
Ab crunch machineAbs
Seated cable crunchAbs
PlankAbs
Hanging knee raiseAbs, Hip flexorsQuestions
What muscles does the dead bug work?
Dead bug mainly works your abs. It also helps your hip flexors and obliques.
Can I do the dead bug at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the dead bug?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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