SahiKasratसही कसरत
हिंदी

Dead Bug

  • 🙌 No equipment
  • At home / At the gym
  • Beginner

Lying on your back and slowly straightening opposite arm and leg. The safest way to strengthen your stomach without straining your lower back.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Lie on your back on a mat. Arms straight up towards the ceiling, knees bent to 90° above your hips.
  2. Gently tighten your stomach so your lower back stays pressed to the floor.
  3. Slowly reach your right arm back past your head and straighten your left leg out, stopping just above the floor.
  4. Bring them back to the start.
  5. Now the left arm and right leg. Keep alternating.

Breathing: Breathe out as you straighten your arm and leg, breathe in as you bring them back.

How much to start with: 2–3 sets × 6–10 reps (each side)

❌ Common mistakes

  • Letting your lower back arch off the floor — if it does, don't reach your leg as far.
  • Rushing through it.
  • Holding your breath.

⚠️ Safety

  • If you are pregnant or have recently given birth, check with your doctor before doing any stomach exercise.

Muscles worked

Main: Abs

Also works: Obliques

More ways to train Abs

Seated Knee Tuck (Chair) Sitting on a chair and lifting your knees towards your chest. If getting down on the floor is hard, this is the easiest stomach exercise.
  • 🧴 Household items
  • At home
  • Beginner
 Crunch Lying on your back and lifting just your shoulders a little off the floor. Note: stomach exercises make the muscle stronger, but they don't burn belly fat on their own.
  • 🙌 No equipment
  • At home / At the gym
  • Beginner
 Plank Holding your body in a straight line on your forearms and toes (or knees). Builds strength through your whole core. Start with your knees down.
  • 🙌 No equipment
  • At home / At the gym
  • Beginner
 Reverse Crunch Lying on your back, bringing your knees to your chest and lifting your hips slightly off the floor. Puts more work on the lower part of your stomach.
  • 🙌 No equipment
  • At home / At the gym
  • Some experience
 Ab Crunch Machine Sitting and curling forward against the machine's handles or pad. No strain on your neck, and you can choose the weight.
  • ⚙️ Gym machine
  • At the gym
  • Beginner
 Captain's Chair Knee Raise Supporting yourself on your forearms in the gym's captain's chair and lifting your knees. A hard stomach exercise — try it once reverse crunches feel easy.
  • ⚙️ Gym machine
  • At the gym
  • Some experience