Abdominals
Dead Bug
3 × 8 each side · Beginner · Bodyweight
How to do it
- Lie on your back with arms pointing at the ceiling and hips and knees at 90 degrees.
- Press your lower back gently into the floor.
- Slowly extend your opposite arm and leg toward the floor without your back arching.
- Return and alternate sides.
Coach tip: Exhale as you extend; if your back leaves the floor, shorten the movement.
About this exercise
The core's job is to resist and transfer force — bracing the spine while the arms and legs move. Training it directly builds a brace you can use in every lift and every sport.
Primary muscles
Rectus abdominis, obliques
Also working
Transverse abdominis, hip flexors, spinal stabilisers
Common mistakes
- Pulling on the neck or rushing through reps
- Letting the lower back arch and take over the work
- Holding your breath for the whole set instead of breathing behind the brace
Form & safety — Exhale as you exert and keep your ribs down. Stop if you feel strain in your lower back rather than work in your abdominals.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.