Why Your Dead Bug Exercise Isn’t Working—And How to Fix It

Written By Debbie DeChamps

The dead bug is one of the best core exercises—if you slow down and do it right. Learn how to activate your core, support your spine, and stop the pain with this simple tweak.

The dead bug exercise is one of the most effective ways to build true core strength, reduce low back pain, and improve posture.
But only if you do it correctly.

At Function Thru Fitness in Green Bay, WI, we see this mistake all the time:
Clients rushing through dead bugs, lifting their ribcage off the floor, and completely missing the point of the movement.

Dead Bugs Are About Stability—Not Speed

This isn’t a race. The dead bug is a control drill designed to help you:
✔ Anchor your ribcage and spine
✔ Coordinate opposing limbs
✔ Activate your deep abdominal muscles
✔ Move with purpose, not momentum

The Most Common Mistake We See

Speed.

When you go too fast, your core disengages. Your lower ribs lift off the floor. And instead of strengthening your midsection, you end up reinforcing poor patterns—or worse, creating tension in your low back.

How to Fix It

In our latest video, we walk you through exactly how to do a proper dead bug:

  • Move slowly, with intention

  • Keep your ribcage pressed gently into the floor

  • Only extend as far as you can while staying controlled

  • Focus more on feeling the activation than on completing the rep

Who Benefits Most from This?

  • Anyone with low back pain

  • Desk workers struggling with posture

  • Athletes needing better core control

  • People who feel ab exercises in the wrong places

Core Strength Done Right

At Function Thru Fitness, we don’t believe in endless reps or fast, sloppy movements.
We believe in teaching your body to move better—so everything you do becomes stronger, safer, and more effective.

Want to rebuild your core the right way?

Watch the full video here

✔ Want to move better and feel stronger — for life?

Our free guide, *Essential Exercises for Lifelong Mobility and Independence*, walks you through 4 simple movements used in our corrective exercise and neuromuscular therapy programs. These proven strategies help reduce pain, improve strength, and support long-term mobility — no equipment needed.

Created by certified personal trainers in Green Bay, WI and corrective exercise specialists at Function Thru Fitness in Green Bay, WI, this guide is perfect for adults seeking lasting results without the guesswork.

Function Thru Fitness | By Appointment Only 

Green Bay, WI | Find us on Google Maps: https://www.google.com/maps?cid=10915336208538426263   

www.ftfpt.com | 920-610-0004 | info@ftfpt.com

Debbie DeChamps
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