Dead Bug Hold

How to do it

Lying on your back, lift your arms straight toward the ceiling and bend your hips and knees to 90° so your shins are parallel to the floor. Press your lower back into the ground and brace your core. Hold this position, breathing steadily and preventing your lower back from arching. For increased challenge, you can extend one arm or leg while maintaining control.

1. 1Lie on your back with arms up and knees bent 90°; press your lower back into the floor and brace your core
2. 2Hold this position while breathing steadily, you should feel deep abdominal engagement
3. 3Maintain your arms and legs in place, feeling stability from your midsection

Common mistakes

• ×Don't allow your lower back to arch off the floor or ribs to flare
• ×Avoid letting your arms or legs drift out of the starting position
• ×Don't tense your neck or shoulders; keep them relaxed

Muscles worked

The dead bug hold mainly works the upper abs, lower abs, and obliques.

• Upper AbsPrimary
• Lower AbsPrimary
• ObliquesPrimary
• QuadsMinor