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How to do the Dead Bug

The Dead Bug is a isolation bodyweight exercise that mainly works your abs. Focus on three things: press lower back into floor; reach opposite arm and leg; move slowly, breathe out.

AbsBodyweight

Setup

  1. 1On your back
  2. 2Arms up, knees over hips

Three cues

  1. 1Press lower back into floor
  2. 2Reach opposite arm and leg
  3. 3Move slowly, breathe out

Most common mistake

Lower back arches

Shorten the reach

In Hindi · हिन्दी में

  1. 1कमर ज़मीन से दबाए रखें
  2. 2उल्टा हाथ और पैर बढ़ाएँ
  3. 3धीरे चलें, साँस बाहर

आम गलती: कमर उठे तो, कम बढ़ाएँ

Alternatives to the Dead Bug

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Dead Bug set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.