Dead Bug exercise image and instructions
See how to do Dead Bug in a clear 4-step exercise image with concise instructions. Focus: transverse abdominis.
Read the detailed Dead Bug tutorial →
Short instructions
How to do Dead Bug
Follow the numbered positions in the image and use each instruction as its matching cue.
- 1
Set the starting position
Set the Dead Bug base with the ribs stacked over the pelvis, spine neutral, and support joints directly under the body where applicable.
Breathing: Breathe steadily; do not hold your breath.
- 2
Perform the effort phase
Brace as if resisting movement and perform the declared limb reach or hold while preventing the lower back from arching and the pelvis from rotating.
Breathing: Exhale through the effort.
- 3
Control the end position
Maintain smooth breathing and keep the head, ribs, pelvis, and supporting limbs aligned for the prescribed interval.
Breathing: Breathe steadily; do not hold your breath.
- 4
Return under control
Return any extended limbs slowly, lower out of the hold with control, and reset the neutral spine before repeating.
Breathing: Inhale as you return to tabletop, exhale through the opposite reach, then inhale back to tabletop.
Setup and safety note: Use the declared Dead Bug setup, maintain controlled joint alignment, and stop if the movement causes pain.
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