Abs exercise · body weight
Dead Bug
The dead bug is a bodyweight exercise that targets the abs, with the hip flexors and lower back assisting.
- Target muscle
- Abs
- Also works
- Hip flexors, lower back
- Equipment
- Body weight
- Body part
- Waist
How to do the dead bug
- Lie flat on your back with your arms extended towards the ceiling.
- Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees.
- Engage your core and lower back to press your lower back into the ground.
- Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
- Pause for a moment, then return to the starting position.
- Repeat the movement with your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the abs. The hip flexors and lower back work as secondary muscles. See all ab exercises or every bodyweight exercise.
