How To Do Dead Bug Exercise

The Dead Bug is an excellent way to strengthen your abs and core without putting a strain on your back.

The Dead Bug is a core exercise that can be used in place of crunches. It develops the entire front side of the core, whereas crunches only work the upper abs. The dead bug is also a ground-based core strengthening exercise that targets the lower abdominals, obliques, and hip flexors. This exercise will also improve strength in the lower back and shoulders.

Benefits Of The Dead Bug

The dead bug exercise is a safe and effective way to strengthen and stabilize your core, spine, and back muscles. This improves your posture and helps relieve and prevent low back pain.

You’ll also improve balance and coordination. You may find you have the strength and stability to move better during daily and athletic activities.

The benefits of the dead bug are recognized by experts across the board. It’s one of the recommended exercises for:

  • people with arthritis
  • older people working on improving muscle function
  • people with chronic pain
  • swimmers who want to improve their body position
  • people with Parkinson’s disease to make everyday activities easier and prevent injuries and accidents

Common Mistakes of the Dead Bug

 A common mistake we see is the lowering of the arm as the leg drops to the ground. So if athletes are supposed to be contra-laterally extending their right leg, their right arm will also typically drift towards their right leg. The fix for this one is to modify the exercise.

How To Do The Dead Bug

  1. Lie face up with your arms extended toward the ceiling and your legs in a tabletop position (knees bent 90 degrees and stacked over your hips). This is starting position.
  2. Slowly extend your right leg out straight, while simultaneously dropping your left arm overhead. Keep both a few inches from the ground. Squeeze your butt and keep your core engaged the entire time, lower back pressed into the floor.
  3. Bring your arm and leg back to the starting position.
  4. Repeat on the other side, extending your left leg and your right arm.
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