The deadbug is one of the most effective core exercises to build stability, coordination, and deep abdominal strength. It’s joint-friendly and can be done anywhere without equipment. Here’s how to do it step-by-step with perfect form:
How to Do Deadbug?
- Lie on your back with your arms and legs in the air. Press your lower back into the floor to eliminate the arch.
- Raise your arms straight above your shoulders, palms facing each other.
- Bend your knees at 90 degrees, keeping shins parallel to the floor and knees aligned with hips.
- Lower your right arm behind your head while simultaneously extending your left leg forward.
- Engage your core and keep your lower back in contact with the floor at all times.
- Return to the starting position and repeat on the opposite side.
- Alternate sides slowly and with control, maintaining balance and form.
What Muscles Does It Work?
- Core (ABS): Transverse abdominis, rectus abdominis, obliques.
- Hip flexors and stabilizers: Maintain leg control and coordination.
- Lower back: Supports posture and spinal alignment when activated properly.
This move is perfect for anyone wanting to improve posture, reduce back pain risk, and develop a stronger foundation for all other exercises. It’s beginner-friendly but powerful.
