Procaryote
Core and abs · Strengthening

Dead Bug

Dead bug, 3 Sets, 10 repetitions per side

Illustration of the Dead Bug exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Description: Lie on your back with arms extended upwards and knees bent at a 90-degree angle. Slowly lower one arm and the opposite leg towards the floor without arching your back, then return to the starting position. Keep your pelvis stable and your core engaged throughout the movement.

Tips: Engage your abdominal muscles well to prevent your lower back from lifting off the floor. Perform the movement slowly and controlled to maximize stabilization.

Progression: Increase the number of repetitions or further slow down the movement if the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Lying on back, arms upwards, knees at a 90-degree angle
Clinical goal
Strengthening of abdominal muscles and dynamic core stabilization
Also known as
Dead Bug exercise, Core stabilization exercise, Dynamic abdominal stabilization

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.