Dead Bug
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- Pilates
The dead bug has you lie on your back with your arms up and knees in tabletop, then lower one arm and the opposite leg toward the floor while your lower back stays pinned down. It trains the abs to keep your spine still under motion rather than to bend it. Beginners use it at home or in pilates, for reps as a warmup, a main move or a finisher.
- Muscles
- Abs
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Lie on your back, arms up, knees in tabletop.
- Press your lower back into the floor.
- Lower one arm and the opposite leg toward the floor.
- Return and switch sides without arching your back.
Form cues
- Exhale as you lower your arm and leg.
- Move slowly and keep the motion controlled.
- Keep your neck relaxed, eyes toward the ceiling.
Common mistakes
- Lower back arches off the floor. Lower the limbs only as far as you control.
- Arm and leg move at different speeds. Lower the arm and leg together, same pace.
- Neck lifts and cranes off the floor. Rest your head down and soften your gaze.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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