> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Dead bug march

> Beginner · Dynamic · Alternate sides. Strength

<video controls playsInline preload="none" poster="/images/exercises/e0wu.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe0wu%2Fe0wu-264.mp4?alt=media&token=9695ea33-ed08-4c80-bcf3-b4e795b2997f" className="w-full aspect-square rounded-xl" />

Also known as: Pilates toe taps.

| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Dynamic |
| **Symmetry** | Alternate sides |
| **Athlete** | Louis |
| **Video length** | 30 s |

## Technique

1. Lie on your back and engage your Abs to lift your legs, butt and shoulders off the ground ( Dead bug position), so that only your lower back is in contact with the ground.
2. Without moving anything else, hinge at one hip to lower that foot to the ground.
3. Return that leg to the starting position and repeat on the other side.

## Form tips

* Keep your head neutral: do not crane your neck forward. It helps to look at the ceiling.
* Aim to be in contact with the ground with as small of an area of your lower back as possible. This will create additional Abs engagement.

<Info>
  **Logging:** Alternate sides continuously.
</Info>

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

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  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Abs</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Obliques</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Pelvis</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Rectus abdominis
  * External oblique
  * Internal oblique
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/ground-hands-or-body" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" alt="Ground (hands or body)" noZoom className="m-0 w-full h-full object-contain" width="286" height="173" data-path="images/equipment/q01h.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Ground (hands or body)</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/abs" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Abs</a><a href="/collections/strength/obliques" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Obliques</a><a href="/collections/strength/pelvis" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Pelvis</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Trunk</span><a href="/collections/joint-movements/trunk-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Alternating dead bug" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0wv.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=3ea9ca7caf2d6f16310ba6cc8129774c" href="/exercises/alternating-dead-bug-e0wv" width="320" height="320" data-path="images/exercises/e0wv.jpg">Beginner</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Dead bug" img="https://mintcdn.com/openmovement/NshFvDFu3JkKMedy/images/exercises/e0ew.jpg?fit=max&auto=format&n=NshFvDFu3JkKMedy&q=85&s=45ec4682310d4d1692f578eaecee85a5" href="/exercises/dead-bug-e0ew" width="320" height="320" data-path="images/exercises/e0ew.jpg">Beginner</Card>
  <Card title="Dead bug crunch" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0iq.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=5e44aa86b591173c8ecc10efce01887c" href="/exercises/dead-bug-crunch-e0iq" width="320" height="320" data-path="images/exercises/e0iq.jpg">Beginner</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Seated scissors" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0wx.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=f83a6ee803dd54967f5d6a84344ac2a1" href="/exercises/seated-scissors-e0wx" width="320" height="320" data-path="images/exercises/e0wx.jpg">Beginner</Card>
    <Card title="Chair crunch" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e0zk.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=d966a6e6520d4176d45bfb7cd670558c" href="/exercises/chair-crunch-e0zk" width="320" height="320" data-path="images/exercises/e0zk.jpg">Beginner</Card>
    <Card title="Lying scissors" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0wh.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=53aa0035ca08d7438a85c019048c7743" href="/exercises/lying-scissors-e0wh" width="320" height="320" data-path="images/exercises/e0wh.jpg">Beginner</Card>
    <Card title="Lying flutter kicks" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0wg.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=f5556099fca470087e489840492e17db" href="/exercises/lying-flutter-kicks-e0wg" width="320" height="320" data-path="images/exercises/e0wg.jpg">Beginner</Card>
    <Card title="Crunch" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0ih.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=9fd5c759f29ffa0026c23b4b8bc98961" href="/exercises/crunch-e0ih" width="320" height="320" data-path="images/exercises/e0ih.jpg">Beginner</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/dead-bug-march-e0wu). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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