Exercise · core / bracing
Dead bug
Dead bug is a beginner-friendly core / bracing movement that trains abs, deep_core, done with no equipment. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 8–12 reps, tempo 3-0-3.
The most common mistake is lower back arching off the floor. If no equipment or the movement itself doesn't suit you, Bird dog or Pallof press or Plank (forearm) cover the same pattern. It's usually held back for pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Lie on your back, arms up, knees over hips | पीठ के बल, हाथ ऊपर, घुटने कूल्हों के ऊपर |
| 2 | Lower opposite arm and leg while pressing the lower back into the floor | उल्टा हाथ-पैर नीचे, कमर ज़मीन से दबी रहे |
| 3 | Exhale as you extend; slow and controlled | फैलाते वक़्त सांस छोड़ो, धीरे |
Equipment & who it fits
Needs no equipment, rated beginner, held back for pregnancy issues. Search "dead bug exercise" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Dead bug work?
- Dead bug primarily trains abs, deep_core, using a core / bracing pattern with no equipment.
- What's the most common mistake with Dead bug?
- Lower back arching off the floor
- What can I do instead of Dead bug?
- The closest substitutes in this database are bird dog, pallof press, plank, which train the same pattern with different equipment.