How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the dead bug in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Dead Bug: how to do it and muscles worked

The dead bug mainly works your abs. You need bodyweight (no equipment).

Muscles worked

Main

How to do the dead bug

1
Lie on your back with your arms pointing up at the ceiling and your hips and knees bent at 90 degrees, lower back pressed to the floor.
2
Slowly lower one arm overhead and the opposite leg toward the floor, as far as you can while keeping your back flat.
3
Return to the start, then switch sides, moving slowly. Breathe out as you extend and in as you return.

Form tip: If your lower back lifts, reduce the range; keeping it pressed down matters more than going far.

Common questions

Which muscles does the dead bug work?: The dead bug mainly works your abs.
What equipment do I need for the dead bug?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the dead bug in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More abs exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.