You probably already know that dead bugs are far more effective at strengthening the muscles of your midsection than traditional sit-ups or crunches. That said, this benefit only applies when the movement is performed with proper technique and control.
A simple way to check your form is the one-second dead bug paper test. As a fitness editor and Pilates fan, I assumed I’d ace it easily. Instead, I quickly realized that even two years postpartum, my core strength wasn’t as solid as I believed. Consider this your warning — it’s a humbling experience.
After 70 It’s Not Walking or the Gym This Movement Pattern Improves Healthspan Most Effectively
If you’re new to exercise, pregnant, or returning after pregnancy or injury, it’s always wise to consult a qualified professional before adding new movements to your routine.
How To Perform A Dead Bug With Proper Form
Before starting, you may want to use a comfortable yoga mat, as this exercise is performed lying on your back. As your strength improves, you can increase the challenge by adding a resistance band or holding adjustable dumbbells.
- Lie on your back with your lower back pressed firmly into the mat, drawing your belly button toward your spine
- Extend your arms straight up toward the ceiling and lift your knees into a tabletop position
- Slowly lower your right arm behind your head while extending your left leg, keeping both just above the floor
- Pause briefly, then return to the starting position and repeat on the opposite side
- Continue alternating sides, aiming for three sets of 10 reps per side
Understanding The Dead Bug Paper Test
The paper test is a quick way to confirm whether you’re actively engaging your core. Place a sheet of paper underneath your lower back before starting the exercise. If someone can slide the paper out while you’re moving, it means your abs aren’t fully engaged.
Your goal is to keep your lower back pressed into the floor throughout each rep. Focus on squeezing your core and drawing your belly button inward. Performing the movement slowly and with control is essential — rushing increases the risk of losing proper alignment.
Breathing also plays a key role. Avoid holding your breath, as this can cause your lower back to lift off the floor. Exhale as you extend your arm and leg, then inhale as you return to the starting position.
Key Benefits Of Dead Bugs
Dead bugs are one of the most effective exercises for activating the transverse abdominis, the deepest layer of core muscles. As a stabilization movement, they also strengthen the erector spinae, which support spinal stability and protect the lower back.
For those who spend long hours sitting, dead bugs can help address anterior pelvic tilt, a common issue among desk workers. Regularly including this exercise can reduce lower back discomfort while strengthening the deep core, obliques, and pelvic floor muscles.
