Don't let the name fool you. The dead bug exercise feels a bit like a crunch, but it's more of a functional movement, targeting deep core muscles in the transverse abdominis and rectus abdominis, while also strengthening your obliques and pelvic floor.
- Start on the floor, lying on your back. Lift your legs up to tabletop position, with your knees bent at 90 degrees and your shins parallel to the floor (make sure your knees are directly over your hips). Extend your arms toward the ceiling, stacking directly over your shoulders with your palms facing each other. From this position, flatten your back to the floor by tilting your pelvis slightly upward. This is your starting position.
- Exhale to slowly extend one arm behind your head while simultaneously extending your opposite leg until it's straight, hovering just off the floor. Try not to let your lower back lift off the floor in the process.
- Hold for one second, then inhale to lift both your arm and leg back to the starting position.
- Repeat on the other side. That's one rep.
Kaley Rohlinger is a freelance writer for POPSUGAR who focuses on health, fitness, food, and lifestyle content. She has a background in the marketing and communications industry and has written for POPSUGAR for over four years.
Lauren Mazzo was the senior fitness editor at POPSUGAR. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining POPSUGAR, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology.
Nicole Yi was an associate editor for POPSUGAR Fitness, with experience in women's media and e-commerce.
Chandler Plante is an assistant editor for POPSUGAR Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.
