Core · No equipment
Dead Bug
The Dead Bug is a core exercise for the abs, done with just your body weight.
The animated figure highlights the muscles worked.
How to do it
- Lower back pressed into the floor the whole time
- Opposite arm and leg lower slowly
- Exhale as you move
Sets and reps
How the 19 BindTrue programs that use it dose the Dead Bug:
- Sets
- 2–3
- Reps
- 6–10 per side
- Rest
- 45 s to 90 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Action Heroine Glutes & core: 3 × 8 per side · 4 days a week
- Lean & Shredded Lower B: 3 × 8 per side · 5 days a week
- Swimsuit Model Glutes A: 3 × 8 per side · 4 days a week
- Cover Model Conditioning: 3 × 8 per side · 5 days a week
- Glute Builder Glutes B: 3 × 8–10 per side · 4 days a week
- Chest Up, Shoulders Back Chest + Row: 2 × 8 per side · 3 days a week
- Flat Tummy, Snatched Waist Legs + Abs: 3 × 8 per side · 4 days a week
- Sleeveless Season Full B: 3 × 8 per side · 3 days a week
- Lean & Toned Legs Press + Lunges: 2 × 8–10 per side · 3 days a week
- Hourglass Build Glutes A: 3 × 8 per side · 4 days a week
- 6-Week Fresh Start Full Body A: 3 × 6–8 per side · 3 days a week
- Strong & Confident Squat + Bench: 3 × 6 per side · 3 days a week
- Heavy-Duty Kickstart Full Body A: 2 × 6–8 per side · 3 days a week
- Athlete Mode Squat day: 3 × 8 per side · 3 days a week
- Home Iron Full Body A: 2 × 8 per side · 3 days a week
- Anywhere Full Body Full Body A: 3 × 8–10 per side · 3 days a week
- Full Body 3×/Week Full body B: 3 × 8 per side · 3 days a week
- Beginner Strength 12 Weeks Day B: 3 × 8 per side · 3 days a week
- Glutes & Tone Glutes A: 3 × 8 per side · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.