Dead Bug Variations

Progressive variations of the dead bug exercise, including single-limb movements and weighted options for increased difficulty.

Instructions

1. Begin with the standard dead bug: lie on your back with hips and knees at 90 degrees, arms extended.
2. Press your lower back to the floor, maintaining tight core tension throughout.
3. Extend one leg while simultaneously lowering the opposite arm overhead.
4. Return to start and alternate sides for single-limb variations.
5. For increased difficulty, try extending only one leg or one arm while keeping the other in place.
6. For advanced variations, hold light dumbbells or a medicine ball in your hands.
7. Maintain lower back contact with the floor on all variations.

Tips

• Mastering the basic dead bug is essential before progressing to variations.
• Any sign of lower back arching indicates excessive range; scale back immediately.
• Weighted variations add a significant stability challenge; start light.
• This exercise builds exceptional core stability and body awareness.