The dead bug exercise is an effective way to strengthen your core & abs without putting extra strain on your lower back, which is a concern with many other common core & ab exercises.
This exercise mimics the actions of a beetle that is frantically trying to right itself when it’s lying on its back – that’s from where it got its amusing name. You can imagine how challenging the struggle is for the beetle to get back to its right position due to its weak core strength. That explains why it’s important for us to have a strong core. A strong core protects and stabilizes our spine.
Read here to learn how to perform Dead Bug Exercise perfectly with tips & VIDEO demonstrating it’s correct form, technique, steps wise instructions & movements.
How To Do The Dead Bug Exercise?
Start Position: Lie flat on your back. Extend your arms in front of you toward the ceiling – directly over your shoulders. Bring your legs up and bend your knees to 90-degree angle over hips with calves parallel to the floor. Tighten your abs and press your lower back into the floor, as flat against the floor as possible. This is your start position.
(i) Breath in and then while exhaling, slowly lower your left leg and right arm at the same time toward the floor until they are just above the floor.
(ii) Keep your abs tight & do not allow your lower back to arch. Slowly return to the start position and immediately repeat with your opposite leg & arm. This completes one rep.
Do desired number of reps and sets.
Tip: This is one of those exercises where form is very important. Keep your abs tight and do not allow your lower or upper back to arch during the exercise.
Watch this video to learn this exercise correct form & technique: