Deadbugs Intermediate

Intermediate Level of Difficulty

The intermediate deadbug is a challenging core level that targets the upper and lower abs.


Picture of Abdominals


The abdominal muscles (abs) provide movement and support to your core area. The deeper and closer to the spine the particular abdominal muscle is, the more effect over body posture it will have, and this often contributes significantly to a healthy back.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Exercise Instructions

deadbugs intermediate - step 1

Step 1

Start by lying on your back with your arms straight up and fully extended. Your legs should be straight up with a slight bend in the knee.

deadbugs intermediate - step 2

Step 2

Using your opposite arm and leg, lower your arm down beside your head, while at the same time exhaling, contracting your abdominals, and squeezing your lower back to the floor as you extend your leg to the ground.

deadbugs intermediate - step 3

Step 3

Return to the starting position, alternate sides and repeat the action.