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Core and abs · Strengthening

Dead Bug for Core Strengthening

Dead bug, 3 sets, 10 repetitions per side

Illustration of the Dead Bug for Core Strengthening exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Description: Lie on your back with knees bent at 90 degrees and arms raised towards the ceiling. Gently contract your abdominal muscles to stabilize the pelvis, then slowly extend one arm backward and the opposite leg forward without arching the lower back. Return to the starting position controlling the movement and repeat on the other side.

Tips: Keep the lower back in contact with the floor to prevent arching. Breathe regularly and avoid straining the neck.

Progression: Gradually increase the number of repetitions or slow down the movement for better control.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none, mat
Starting position
Supine position with knees bent and arms extended towards the ceiling
Clinical goal
Renforcer les muscles abdominaux profonds pour stabiliser le tronc
Also known as
insecte mort, exercice de stabilisation abdominale, renforcement transverse

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.