Your Body Almanac

Do dead bugs

A lying core exercise that trains your trunk to stay steady while your arms and legs move.

How often
Weekly
Time
5 min
Recommended for
15 factors
Lying on the back with arms reaching up and knees bent at 90 degrees over the hips, the right arm lowers overhead as the left leg straightens toward the floor, then the sides switch, lower back kept down.

How to do it

  1. Lie on your back. Raise your arms straight toward the ceiling and lift your legs so your knees are bent at 90 degrees over your hips.
  2. Tighten your stomach muscles and press your lower back gently into the floor.
  3. Slowly lower your right arm overhead and straighten your left leg toward the floor, stopping before your back starts to arch.
  4. Return to the start and switch sides. Breathe out as you extend.
  5. Do 6 to 10 slow repetitions per side, 2 to 3 times a week.

Why it helps

Your deep abdominal muscles help keep the spine steady while your limbs move, as they must when you lift, carry or reach. The dead bug trains that control while your back is supported by the floor, which makes it a gentle starting point for core work.

SourcesThe many benefits of the dead bug (Harvard Health)15 Best Core Exercises for All Levels (Cleveland Clinic)

Be careful

Keep the range small enough that your lower back stays down. Stop if you feel sharp back pain, and see a doctor or physical therapist if pain persists.

Recommended for

occupation

Auto mechanic

Under hoods and cars, bent over engines, hands in grease and solvent.

6 risks · 11 practices occupation

Carpenter

Hammering, sawing, lifting and kneeling, with sharp tools all day.

5 risks · 11 practices occupation

Construction worker

Heavy loads, heights, noise, dust and weather, every day.

6 risks · 16 practices hobby

CrossFit and HIIT

Fast, hard intervals with jumps, lifts and very little rest.

5 risks · 14 practices hobby

Dancing

Jumps, turns and hours on the balls of your feet.

4 risks · 13 practices occupation

Firefighter

Extreme heat, heavy gear, smoke, sleepless shifts and traumatic calls.

6 risks · 16 practices occupation

Massage therapist

Your hands are the tool, and your body is the lever behind them.

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Nurse

Twelve-hour shifts on your feet, lifting, turning and rarely sitting down.

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Office worker

Desk, chair, screen, meetings, repeat.

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Parenting young children

Lifting, carrying, bending and rocking all day, on broken sleep.

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Software engineer

Long hours seated, eyes on screens, hands on keys.

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Stay-at-home parent

Lifting, carrying and caring around the clock, with little time for yourself.

5 risks · 16 practices hobby

Weightlifting

Heavy loads through your back, shoulders and wrists, set after set.

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Yoga

Deep stretches and long holds that can push joints past their limits.

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