Dead Bug

Instructions

1. Stand tall with feet hip-width apart unless noted for the movement.
2. Brace your core and move slowly through the range you control comfortably.
3. Return to the start position with control and repeat for the suggested reps.

Suggested sets & repetitions

2 sets of 8–10 repetitions, resting as needed.

Common mistakes

• Rushing repetitions
• Holding breath
• Moving through pain

Easier variation

Reduce range of motion or use support for balance.

Harder variation

Add a brief pause at the hardest point or slow the lowering phase.

Safety notes

Stop if you feel sharp pain, chest pain, or unusual shortness of breath.

Why this exercise?

Multi-joint strengthening exercises for major muscle groups are recommended in the U.S. Physical Activity Guidelines and WHO guidance as part of weekly activity for adults.