ex_QLNSOF

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Waist · Band

Resistance Band Upper Body Dead Bug

beginneryogaMale & female model

Resistance Band Upper Body Dead Bug is a beginner compound yoga exercise that works the abs (waist), with the quadriceps, hip flexors and lower back assisting. It needs a band. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.

Target: Abs
Body part: Waist
Equipment: Band
Category: Yoga
Mechanic: Compound
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 3.7 kcal

Primary muscles

Core · Rectus Abdominis, Transverse Abdominis

Secondary muscles

Quadriceps · Quadriceps Femoris
Hip Flexors · Iliopsoas
Lower Back · Erector Spinae

How to do Resistance Band Upper Body Dead Bug

Lie flat on your back with your knees bent at a 90-degree angle, knees right above your hips. Attach two loop resistance bands at a low point, extending behind you.
Hold the end of each band in each hand, keeping your arms extended straight up towards the ceiling.
Lower your right leg towards the floor while keeping your left leg and arms in the starting position.
Repeat the movement with your left leg, alternating legs for the desired number of repetitions.

Form tips

Exhale as you lower your leg and inhale as you return it to the starting position.
Keep your lower back pressed into the floor to avoid strain.
Focus on engaging your core muscles throughout the movement.

Resistance Band Upper Body Dead Bug alternatives

Dead Bug (Variation 2)

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Dead Bug

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Dead Bug Extended Arms

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Alternate Arm Leg Plank

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More abs exercises

Plank Individual Arm Reach

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Alternate Arm Leg Plank Hold

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Revolved Side Angle Pose With Prayer Hands

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Alternating Plank Lunge

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Bird Dog

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Dumbbell Hand Side Plank

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Bird Dog (Version 2)

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Plank Lunges

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Resistance Band Upper Body Dead Bug FAQ

What muscles does Resistance Band Upper Body Dead Bug work?

Resistance Band Upper Body Dead Bug mainly works the abs in the waist (Rectus Abdominis and Transverse Abdominis). The quadriceps, hip flexors and lower back work as secondary muscles.

What equipment do you need for Resistance Band Upper Body Dead Bug?

You need a band.

How many sets and reps of Resistance Band Upper Body Dead Bug should I do?

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Resistance Band Upper Body Dead Bug good for beginners?

Yes. Resistance Band Upper Body Dead Bug is rated beginner, so it's a sound choice while you learn to train the abs.

How many calories does Resistance Band Upper Body Dead Bug burn?

About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.

What is a good alternative to Resistance Band Upper Body Dead Bug?

Other exercises for the abs include Dead Bug (Variation 2), Dead Bug, Dead Bug Extended Arms and Alternate Arm Leg Plank.

For developers

Use Resistance Band Upper Body Dead Bug in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_QLNSOF" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_QLNSOF",
  "name": "Resistance Band Upper Body Dead Bug",
  "model": "male",
  "counterpartId": "ex_TO4FGS",
  "target": "Abs",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_QLNSOF/mp4-720.mp4?…",
    "poster": "https://…/ex_QLNSOF/poster.jpg?…"
  }
}