Dead Bug (VERSION 3)
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The Dead Bug (VERSION 3) is a bodyweight core exercise that trains your abdominals and deep core around the waist by resisting motion rather than crunching. Lying on your back and moving opposite limbs while keeping your lower back pinned to the floor, it builds anti-extension strength and core control that carries over to nearly every other lift.
Dead Bug (VERSION 3): So führst du sie aus
- 1Lie on your back on the floor with your arms reaching straight up toward the ceiling, directly over your shoulders.
- 2Lift your legs and bend your knees to 90 degrees so your shins are parallel to the floor (tabletop position).
- 3Brace your core and press your lower back flat into the floor, removing any gap between your spine and the ground.
- 4Slowly extend your right arm back overhead and straighten your left leg toward the floor at the same time, breathing out as you move.
- 5Lower both limbs only as far as you can while keeping your lower back glued to the floor.
- 6Return your arm and leg to the start under control, then repeat with the opposite arm and leg.
- 7Continue alternating sides for your target reps, keeping the movement slow and the core braced throughout.
- 8Once your reps are complete, lower your feet to the floor and relax.
Technik-Tipps
- Move slowly and deliberately — the goal is core control, not speed or how far you can reach.
- Keep your lower back pressed into the floor for the entire set; this is what makes the exercise work your waist.
- Exhale as you extend the arm and leg, which helps you brace your abs and keep your ribs down.
- Reduce the range by lowering your limbs only partway if your back starts to arch, then build range over time.
Häufige Fehler
- Letting your lower back arch off the floor as you extend your limbs, which shifts the load off your abs and onto your spine.
- Holding your breath through the rep, which makes it harder to brace your core and keep your ribs pulled down.
- Rushing the reps, which uses momentum instead of muscular control and reduces the work on your waist.
- Lowering the leg too far too soon, which breaks your bracing and lets your hips and back compensate.
Häufig gestellte Fragen
What muscles does the Dead Bug (VERSION 3) work?
It targets the abdominals and deep core muscles around the waist. Because you resist your lower back arching while moving your limbs, it builds anti-extension core strength and stability rather than a crunching motion.
Is the Dead Bug (VERSION 3) good for beginners?
Yes. It is a low-impact bodyweight exercise that is gentle on the spine, and you can scale the difficulty by reducing how far you extend your arm and leg until your core control improves.
How many sets and reps should I do?
A good starting point is 2 to 3 sets of 8 to 12 controlled reps per side. Prioritize keeping your lower back flat over adding reps or speed.
Why does my lower back keep lifting off the floor?
Usually you are extending your limbs farther than your core can control. Brace harder, exhale as you reach, and shorten the range so your back stays flat, then gradually extend further.
