Dead Bugs Exercise: One Of The Best Core Strength Exercises

The dead bugs exercise is one of the best ways to build core strength, coordination, and stability. Here is everything you need to know about this incredible core exercise and all its benefits!

In this blog post:

  • What does the exercise dead bug work?
  • Are dead bugs a good exercise?
  • Can dead bugs give you abs?
  • Dead bug exercise benefits
  • [Video Tutorial]

What Does The Exercise Dead Bug Work?

The dead bug exercise is one of the best ways to challenge your core.

It can also improve your posture and may reduce your risk of low back pain.

According to an article on, it’s all in the actual execution. “When you extend your opposite limbs, your lower back naturally wants to go into extension—meaning it wants to arch and come off the floor. But the main goal of the dead bug is to engage your core to prevent that from happening, which makes it an “anti-extension” movement.”

During this anti-extension position, you’re training core strength and stability and also practicing good posture, since your spine is in a neutral position (instead of arched or rounded) while your limbs are in motion.

Your rectus abdominis, or “ab muscles” are primarily activated, giving you a highly effective ab workout as well.

Moreover, since you need to move your opposite limbs simultaneously, you are putting your brain to work by carving those coordination skills.

Lastly, the dead bug exercise can help protect your lower back from pain and injury, since it helps strengthen the erector spinae, a set of muscles in your lower back.

Having weak muscles in your back and abdomen might lead to back pain.

By strengthening your erector spinae with the dead bug, you may reduce your risk of pain in that area.

Are Dead Bugs A Good Exercise?

I think it’s pretty obvious by now that I am absolutely head over heels for the dead bugs exercise!

Its benefits go beyond working your core.

It puts your brain to work during the opposite limb movements while strengthening your core muscles in order to protect your lower back!

So, yes dead bugs are an exceptional and highly effective exercise!

Can Dead Bugs Give You Abs?

You should absolutely include dead bugs in your ab workout routine!

As I mentioned above, dead bugs fire up – primarily – your rectus abnominis.

Commonly known as the “abs muscle,” the rectus abdominis is a long muscle of the anterior abdominal wall.

When visible beneath the skin, they form the ‘six pack’.

With that being said, remember that in order to show that six-pack you need to have a well-put-together nutrition plan in place.

So, if your goal is muscle definition, you should definitely add the dead bug exercise to your ab workout routine, but keep in mind that you need to eat according to your goals!

Dead Bug Exercise Benefits

  • Safe and effective
  • Increased core strength
  • Improved coordination
  • Improved balance
  • Low back pain prevention
  • Can be done anywhere
  • No equipment is necessary

How To Do The Dead Bug Exercise:

  1. Lie faceup with your arms extended toward the ceiling and your legs in a tabletop position (knees bent 90 degrees and stacked over your hips). This is the starting position.
  2. Slowly extend your right leg out straight, while simultaneously dropping your left arm overhead. Keep both a few inches from the ground. Squeeze your glutes and keep your core engaged the entire time, lower back pressed into the floor.
  3. Bring your arm and leg back to the starting position.
  4. Repeat on the other side, extending your left leg and your right arm. That’s 1 rep.
  5. Continue for the requested amount of reps.

Thanks for reading, fit babe!

Follow me on social media!

Facebook and Pinterest!

Similar Posts