The quiet core move that teaches your belly to hold steady
How to do the dead bug after birth, how to scale it to where you are right now, and the signs that mean ease off.
Quick answer
The dead bug is a back-lying exercise where you keep your ribs and pelvis still while you slowly move your arms and legs. After birth it trains your deep core (the transverse abdominis) and pelvic floor to work with your breath, which is why it appears in so many postnatal core plans. Begin with heel taps once your GP or midwife is happy for you to exercise, breathe out as you move, and scale back or stop if your tummy cones or domes, or you notice leaking, pain or pelvic heaviness.
of first-time mothers had diastasis recti at 6 weeks postpartum (Sperstad et al., 2016)
still had it at 12 months postpartum (Sperstad et al., 2016)
after birth is when the NHS postnatal check usually happens, a good moment to ask about exercise
What is the dead bug exercise?
The dead bug takes its name from the position: you lie on your back with your arms and legs lifted, a little like an upturned beetle. The challenge is not the movement itself but keeping your trunk still while your limbs move. Your deep abdominal wall has to stop your lower back arching and your ribs flaring, so it trains control rather than crunching strength. That deep layer is the transverse abdominis, your natural corset muscle.
Why it suits postpartum core recovery
Pregnancy stretches the abdominal wall and the linea alba, and separation is common for months afterwards. The dead bug is popular in postnatal rehab because it is low load, it can be made easier or harder in small steps, and it pairs breathing with movement without the forward curl of a sit-up. It builds directly on deep core breathing, usually the very first postpartum exercise.
60%
45.5%
32.6%
Source: Sperstad et al., British Journal of Sports Medicine, 2016 (first-time mothers).
Before you start
The NHS encourages pelvic floor exercises and gentle tummy exercises soon after birth, building up gradually, and ACOG advises easing back into activity once your clinician says it is safe. After a C-section, a difficult birth or any complications, get individual advice first. It also helps to know your starting point: a quick diastasis recti self-check shows you roughly how wide and how deep any gap is. All you need is a mat or carpet and five quiet minutes, even during baby's nap time.
Step 1: Set up on your back
Lie on your back with your knees bent and feet flat, hip-width apart. Let your ribs soften down towards the floor and find a neutral pelvis, with a small natural curve in your lower back rather than a flattened or arched one. Rest your arms by your sides for now.
Step 2: Breathe and connect your deep core
Breathe in wide through your ribs and let your belly and pelvic floor relax. As you breathe out, gently lift your pelvic floor and draw your lower belly in and up, as if zipping up snug jeans. Aim for about 30% effort, not a hard brace. Practise this breath three or four times before you add any movement.
Step 3: Bring your legs to tabletop, one at a time
On an exhale, lift one foot until the knee is above the hip with the shin level, then bring the other leg up to match on the next exhale. If lifting the second leg makes your back arch or your belly bulge, keep one foot on the floor and stay at this stage for now.
Step 4: Start with heel taps
From tabletop, breathe out and slowly lower one heel to tap the floor, keeping the knee bent. Breathe in as you return it. Your pelvis should not rock and your lower back should not lift. Alternate sides for 6 to 8 taps each.
Step 5: Progress to the opposite arm and leg reach
When heel taps feel steady, raise both arms towards the ceiling. On an exhale, reach one arm overhead while the opposite leg straightens out long, just above the floor. Only go as far as you can while your ribs and back stay still; a shorter reach done well beats a long one done badly.
Step 6: Reset, switch sides and stop before your form fades
Breathe in as you bring the arm and leg back to the start, then repeat on the other side. Do 6 to 8 slow reps per side for one to three sets. Stop the set as soon as you catch yourself holding your breath, your back arching or your tummy doming.
Dead bug progressions: find your level
| Level | Move | Ready to progress when |
|---|---|---|
| 1 | Heel slides with feet on the floor | You can slide each leg out and back with no pelvic rocking |
| 2 | Heel taps from tabletop | 8 taps per side feel controlled, with no doming |
| 3 | Arm reaches only, legs in tabletop | Your ribs stay down as your arms go overhead |
| 4 | Single leg straightens, arms still | Your back stays steady as the leg reaches long |
| 5 | Full dead bug, opposite arm and leg | Smooth breathing and a still trunk for 8 reps per side |
Signs to ease off
- Coning or doming along the midline of your tummy. This means the load is too much for now; our guide to coning vs doming explains what you are seeing.
- Leaking, heaviness or dragging in the pelvis.
- Pain in your back, pelvis or C-section scar.
- Breath-holding or straining to finish a rep.
Any of these means scale back a level. If they keep happening, see your GP, midwife or a women's health physiotherapist.
How often, and what comes next
Short, frequent practice suits most new mums better than one long session, and our guide on how often to do diastasis recti exercises covers a realistic weekly rhythm. Once the full dead bug feels easy, you can begin building towards front-loaded moves; here is when planks usually come back in. If you would rather have a coach cue your form in person, our Holistic Core Restore vs Mumma Glow comparison weighs coach-led classes against a guide you keep.
Want the dead bug inside a complete plan?
The Core Reconnect Program sequences breathing, heel taps, dead bug progressions and more into a gentle week-by-week plan you can follow at home. One-time purchase, no subscription. Use code GLOW20 for 20% off. Results vary from mum to mum.
Frequently asked questions
When can I start dead bugs after giving birth?
Gentle versions like heel slides and heel taps are often introduced in the early weeks once your GP or midwife is happy for you to exercise. After a C-section or complications you may need to wait longer, so ask for individual advice at your postnatal check.
Are dead bugs safe with diastasis recti?
A well-controlled dead bug is a common part of diastasis recti rehab because it avoids crunching. If your tummy cones or domes, go back to an easier level, and consider a women's health physiotherapist check if it keeps happening.
Why does my lower back lift during dead bugs?
It usually means the load is more than your deep core can control yet. Shorten the reach, keep the moving leg higher, or return to heel taps until your back stays steady.
How many dead bugs should I do?
Quality matters more than numbers. Start with 6 to 8 slow reps per side for one to three sets, and stop each set when your breathing or form changes.
Dead bug or plank: which is better postpartum?
The dead bug is lower load and easier to control, so it usually comes before planks in a postnatal progression. Once dead bugs feel steady, a gradual plank progression can follow.
Sources: NHS, Your post-pregnancy body and Your 6-week postnatal check; ACOG Committee Opinion No. 804, Physical Activity and Exercise During Pregnancy and the Postpartum Period (2020); Sperstad JB et al., Diastasis recti abdominis during pregnancy and 12 months after childbirth, British Journal of Sports Medicine, 2016; Cleveland Clinic, Diastasis Recti.
This article is general education, not medical advice. Results vary from mum to mum. Please speak to your GP, midwife or a women's health physiotherapist before starting postnatal exercise, especially after a C-section or if you have pain, leaking or pelvic heaviness.