# How to Do Dead Bug

Learn how to do the Dead Bug with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Beginner   **Equipment:** No equipment

## Muscles worked

core, abdominals

## How to do it: step by step

- Lie on your back with arms pointing at the ceiling and knees bent at 90 degrees over your hips.
- Press your lower back flat into the floor and brace your core.
- Slowly extend your right arm overhead and your left leg straight out, hovering just above the floor.
- Pause, then return to the start position.
- Repeat with the opposite arm and leg.
- Alternate sides slowly, keeping your back pinned to the floor.

## Tips

- If your back lifts off the floor, shorten the reach.
- Exhale as you extend; the breath helps you brace.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

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## Frequently asked questions

### What muscles does the Dead Bug work?

The Dead Bug mainly works the core, abdominals.

### How many reps of the Dead Bug should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the Dead Bug good for beginners?

Yes. The Dead Bug is beginner friendly, so start with light effort and focus on form before adding reps.