How To Do: Dead Bug (video)

Dead bug is easily my favourite core core exercise! It may look easy, but done right it is a real workout on the transverse abdominis, the muscle that helps keep your truck upright. Here is the step by step:

1) Start lying on your back with your arms straight up, and knees and hips at 90 degree angles

2) Make sure your back is FLAT against the ground, NO ARCHING

3) Extend one of your legs straight out, and the opposite arm up. Do this in a nice controlled motion (3 seconds out, 2 seconds hold, 2 seconds to bring it back)

4) If you feel your back start to arch DO NOT go any further!

5) When you reached the farthest point you can go without your back arching bring your leg, and arms back to start

6) Repeat other side

If you feel your back arching every time just do  the action with your legs, and take out the extending with the arms. Try and work your way up to using your arms as well. You should feel a nice burn right in your core. To see how it is done check out the video below.


Steven Moore About Steven Moore

Passionate Personal Fitness Trainer, and NASM Corrective Exercise Specialist at Blitz Conditioning. Prone to spurts of random nonsense. [Read my full bio]

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