Dead Bug

Calisthenics / Pilates / Beginner

1 ratings

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 5 reps
    average reps
  • 10 reps
    best reps
  • 34
    times logged
  • #330
    popularity rank

Average Sitewide Dead Bug Reps

  • 10 reps
    average reps
  • 10 reps
    best reps
  • 1
    times logged
  • #290
    popularity rank

Average Male Dead Bug Reps

  • 5 reps
    average reps
  • 5 reps
    best reps
  • 33
    times logged
  • #288
    popularity rank

Average Female Dead Bug Reps

How to do the Dead Bug:

Muscles Worked

Quads secondary Hip flexors secondary Abs primary Muscles diagram

Details

The dead bug is a calisthenics and pilates exercise that primarily targets the abs and to a lesser degree also targets the quads and hip flexors ...more

The dead bug is a calisthenics and pilates exercise that primarily targets the abs and to a lesser degree also targets the quads and hip flexors.

The only dead bug equipment that you really need is the following: . There are however many different dead bug variations that you can try out that may require different types of dead bug equipment or maye even require no equipment at all.

Learning proper dead bug form is easy with the step by step dead bug instructions, dead bug tips, and the instructional dead bug technique video on this page. The dead bug is a n/a exercise for those with a beginner level of physical fitness and exercise experience. Watch the dead bug video, learn how to do the dead bug, and then be sure and browse through the dead bug workouts on our workout plans page!

Tips

  1. Keep your core tight and let your abs do the work.
  2. Keep your knees bent at a 90 degree angle the whole time.

Variations

  1. Alternating Toe Touches

Other Names

  • Lying Dead Bugs

Types

  • Force Type: N/A
  • Mechanics Type: Isolation

1 Review

  • TylerS
    over 1 year ago
    #

    The dead bug core exercise is one that I've been doing more of lately as I work on improving my breathing patterns. I think I go through it a little too fast, so still working on slowing it down, but not quite to the point where it becomes the dead bug pose. It definitely takes some getting used to, and slowing down makes sure the right muscles are used.

    The idea is to keep your ribs from flaring up & keep your lower back flat on the floor like shown here: http://www.60dayswithnatjones.com/wp-content/uploads/2009/11/AbSt-BW_Dead_Bug.jpg

    If you want to try some harder dead bug progressions, Bret Contreras uses ankle weights - it doesn't take much to make it challenging. Check him out doing his dead bugs with weights here: http://bretcontreras.com/wp-content/uploads/Dead-Bug-Ankle-Weights.png

Tips

  1. Keep your core tight and let your abs do the work.
  2. Keep your knees bent at a 90 degree angle the whole time.

Variations

  1. Alternating Toe Touches

Other Names

  • Lying Dead Bugs

Types

  • Force Type: N/A
  • Mechanics Type: Isolation