LiftMend › Exercises › Dead bug
Dead bug: how to do it
Teaches your core to hold your lower back still while your limbs move. Works: Deep abdominal muscles.
Try: 3 sets of 6 each side
Form cues
- Arms up, knees above hips.
- Lower one arm and the opposite leg slowly.
- Lower back stays pressed into the floor.
- Return and swap.
If dead bug hurts
Don't push through sharp pain. These are the swaps LiftMend suggests with a similar movement, easier or kinder first:
General exercise information, not medical advice. If you have pain that is sharp, getting worse, or follows an injury, check with a doctor or physio first.
Follow a plan, not a list
LiftMend builds exercises like this into short sessions that work around a sore back, knee or shoulder. Swap any move that hurts, get timers that run themselves, and ask the AI coach between sets. Free to download.