Exercise

Dead Bug

It looks silly and works brilliantly. The dead bug trains your core to stay braced while your arms and legs move - exactly what happens when you're carrying, reaching, and bending all day. It's also one of the safest ab moves for a stiff lower back.

BeginnerNo equipment~3 min

Demonstration

Sets

Reps

8-10 per side

Rest

45-60s

3 seconds out, 2 seconds back on every rep.

How to do it

1
Lie on your back with arms pointing at the ceiling and knees bent 90 degrees over your hips.
2
Press your lower back gently into the floor and keep it there for the entire set.
3
Slowly lower your right arm overhead and extend your left leg toward the floor at the same time.
4
Stop just before your lower back peels off the floor.
5
Return to the start and repeat with the opposite arm and leg.
6
Move slowly and exhale as you extend.

Common mistakes

Letting the lower back arch off the floor as the leg lowers
Rushing the reps - speed hides weakness here
Holding the breath instead of exhaling on each extension

Dad tips

If it's too hard, keep the knee bent as you lower the leg.

Common questions

›Why is the dead bug so highly recommended?

It teaches your core to keep the spine still while your arms and legs move - the exact skill that protects your back when you lift kids, groceries and car seats. It looks easy and humbles almost everyone.

›I don't feel dead bugs anywhere. Am I doing them wrong?

Almost certainly your lower back is arching off the floor. Press your back flat into the ground, exhale fully as you extend, and move slower - half the speed, twice the effect.

›Are dead bugs safe with lower back pain?

They're one of the most back-friendly core exercises there is, which is why physios love them. Keep the range small at first, and stop if pain travels down a leg - that's a see-a-professional signal.

Same muscles, new angle

Plank

The foundation of a back-friendly core. A solid plank teaches your midsection to brace - the same brace that protects your spine when you scoop a sleeping kid off the couch. Two minutes of floor space is all it takes.

BeginnerNo equipment~3 min

Hanging Knee Raise

Hanging from a bar and raising your knees builds serious ab strength while decompressing your spine and toughening your grip as a bonus. It's the natural next step once planks and dead bugs feel easy.

IntermediatePull-up bar~4 min

Turkish Get-Up

A full-body movement where you lie on your back holding a kettlebell overhead, then stand up while keeping it locked overhead. It trains stability, mobility, and coordination in a single complex movement that leaves most of your joints feeling better.

AdvancedKettlebell~6 min