Dead Bug
Trains the deep core muscles to stabilize the spine against limb movement, using a supine (lying down) position that removes gravity's spinal-loading demand, making it a genuinely safe entry point for core rehabilitation.
Duration
5-8 minutes
Calories
12-18 kcal
Reps × Sets
8-10 reps each side × 2-3 sets
Rest
30-45 seconds between sets
Benefits
Muscles Involved
Transverse abdominis, Rectus abdominis, Hip flexors (controlled lengthening)
Equipment Required
Exercise Mat
Step-by-Step Instructions
- 1Lie on your back with arms reaching toward the ceiling and knees bent at 90 degrees, shins parallel to the floor.
- 2Keeping your lower back gently pressed into the floor, slowly lower one arm overhead and the opposite leg toward the floor, without letting your back arch.
- 3Return to the starting position with control.
- 4Repeat on the opposite side.
Breathing: Exhale as you lower the arm and leg, inhale as you return to the starting position.
Common Mistakes
- Letting the lower back arch away from the floor as the limbs lower
- Lowering the arm and leg too far, beyond what core control can manage
Safety Tips
- Only lower the limbs as far as you can while keeping the lower back flat against the floor — range should decrease, not force, to maintain this
Contraindications — Do Not Do This Exercise If
- Active diastasis recti with doming during the movement, without clinician guidance
- Recent abdominal surgery, before surgeon clearance
- Active cauda equina red flags
Stop Immediately If
- Sharp lower back pain
- Visible abdominal doming or bulging that doesn't resolve with cueing
Progressions
Harder (Progression)
Extend the limbs further toward the floor, or add light ankle weights.
Easier (Regression)
Move only the legs (keeping arms still) or only the arms (keeping legs still), rather than combining both.
Scientific Evidence
Dead bug is widely used in postpartum and general core rehabilitation as a low-spinal-load alternative to traditional crunches, consistent with ACOG's guidance favoring core exercises that avoid excessive intra-abdominal pressure in early postpartum recovery.²
A genuinely safe, effective postpartum core exercise — I recommend it well before more demanding options like planks. — Dr. Vishal Nigam
Frequently Asked Questions
Related Exercises
References
- 1. North American Spine Society Section on Interdisciplinary Spine. Therapeutic exercise following lumbar spine surgery: a narrative review.
- 2. American College of Obstetricians and Gynecologists. Committee Opinion No. 804: Physical Activity and Exercise During Pregnancy and the Postpartum Period.
- 3. American Physical Therapy Association. Clinical Practice Guidelines: Neck Pain (2017); Patient Education: Core Strengthening for Spine Health; Shoulder Impingement and Postural Exercise.
- 4. American Academy of Orthopaedic Surgeons. Clinical Practice Guideline: Management of Osteoarthritis of the Knee; OrthoInfo: Thoracic Spine Conditions, Hip Impingement.
- 5. World Health Organization. 2020 Guidelines on Physical Activity and Sedentary Behaviour.
- 6. American College of Sports Medicine. Position Stand: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults (2026); Guidelines for Exercise Testing and Prescription — Flexibility Recommendations.
- 7. North American Spine Society. Patient Education: Understanding Sciatica; Diagnosis and Treatment of Degenerative Lumbar Spinal Stenosis.
- 8. World Health Organization. 2020 Guidelines on Physical Activity and Sedentary Behaviour — Older Adult Recommendations.
- 9. Carenyx Knowledge Library. Understanding Slip Disc (01-understanding-slip-disc.md); Understanding Sciatica (02-sciatica.md) — reused directly, not re-derived.