Dead bug exercise for seniors
In short
A slow floor move on your back where one arm and the opposite leg lower while the rest of you stays still. Works: core and hips.
How to do it
- Lie on your back on a mat or folded towel on a non-slip floor. Get down to the floor slowly.
- Reach both arms up toward the ceiling. Lift your knees so they stack right over your hips, bent at 90 degrees.
- Let your lower back rest gently on the mat. Keep your neck relaxed.
- Breathe out and slowly lower your right arm overhead and your left foot toward the floor.
- Breathe in as you bring them back. Then switch to the left arm and right leg.
- Do 4 slow reps, alternating sides.
As you go
- Move slowly, about 3 seconds each way.
- Breathe out as you lower, breathe in as you return.
- Keep your lower back gently on the mat. If it lifts, make the move smaller.
What it works
- Works
- core and hips
- Position
- On the floor
- Have nearby
- a mat
- Effort
- Gentle
An easier and a harder version
Easier
Move only your legs, tapping one foot toward the floor at a time, with your arms still.
Harder
Lower more slowly, about 5 seconds each way, or reach a little farther.
Take care
- Back: if your lower back aches or lifts off the mat, make the range smaller.
- Neck: let your head rest on the mat. Never pull on your head.
- Hips: keep the knees over the hips and stop short of any pinch.
Where it is in the plans
In our calisthenics plan: 2 of 28 days, first on day 2, Squat and bridge.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 2 of 28 days: 2 and 13 | Day 2, week 1: Squat and bridge | 2 rounds: about 4 reps in a 50 s slot, 30 s rest |
| Calisthenics plan, round 2 | 2 of 28 days: 5 and 8 | Day 5, week 1: Rows and full side plank | 2 rounds: about 4 reps in a 55 s slot, 15 s rest |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 2 | 2 rounds: about 4 reps in a 50 s slot, 30 s rest | On your back. Lower opposite arm and leg slowly. |
| 2 | 13 | 2 rounds: about 4 reps in a 60 s slot, 20 s rest | On your back. Lower opposite arm and leg slowly. |
In the plan, this move plays as a looping video with a spoken cue.
Dead bug: day 2 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan