Tenglow
Core
How to do the dead bug
The dead bug is a floor core exercise where you reach opposite arm and leg while keeping your lower back still, mainly working the deep abdominal muscles.
How do you do it?
- Lie on your back with your arms pointing to the ceiling and your knees bent over your hips.
- Press your lower back gently toward the floor.
- Slowly reach one arm overhead and the opposite leg out.
- Stop before your lower back lifts.
- Return and switch sides.
Breathing: Breathe out as you reach, and breathe in as you return.
What are the common mistakes?
- Letting your lower back arch as the leg lowers. Reach less far and keep your back pressed down.
- Moving too fast. Go slowly enough that your abs stay in control.
How can I make it easier or harder?
Easier
Move only the legs
Harder
Hold a light weight overhead
How does it work in Tenglow?
The dead bug is a main-block move. The timer runs 30 to 45 seconds of work and 10 to 30 seconds of rest, and the app shows an easier and a harder option. No equipment needed, just floor space.
Shorten the reach if your back lifts or you feel strain, and stop if you feel pain. This is general fitness information, not medical advice.
Questions about the dead bug
Why is it called a dead bug?
The starting position, lying on your back with arms and legs in the air, looks like an upside-down bug. The name is just a label. What matters is that your lower back stays still while your limbs move slowly.
What if my lower back lifts off the floor?
That means the reach is too far for now. Shorten the movement, move only your legs, or keep your feet closer to the floor only as far as your back stays down. Control matters more than range.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).