Dead Bug

Dead Bug on Yoga Mat

How to Dead Bug

You Should Feel This: Abs

Exercise Families: Hip Flexion

Equipment: Yoga Mat

Trainer: Ashley Steele


  1. Lie on your back with your hips and knees flexed to 90 degrees. Extend your arms out in front of you so that your fingers are pointing towards the sky. This is the starting position.

  2. Tighten your abs to keep your core solid as you extend your right arm overhead and your left leg long. Pause briefly with your right arm and left leg approximately 2 - 3 inches from the floor.

  3. Return to the starting position with control and switch sides. Continue alternating for the specified amount of repetitions.

  4. Dead Bugs challenge core and hip stability. Focus on keeping your core braced as you move your arms and legs with control.

Alternative Exercises:

Quadraplex  Alternating Opposites

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