THE DEAD BUG EXERCISE IS A SAFE AND EFFECTIVE WAY TO STRENGTHEN AND STABLIZE 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.
UNLIKE OTHER CORE EXERCISES LIKE SIT - UPS, DEAD BUGS TARGET DEEPER CORE MUSCLES LIKE THE TRANVERSE ABDOMINIS, PELVIC FLOOR, AND ERECTOR SPINAE MUSCLE GROUP.
THE DEAD BUG IS A GOOD PRECUSOR TO A BASIC PLANK OR ANY NUMBER OF PLANK VARIATIONS BECAUSE IT TARGETS THE SAME STABILIZATION MUSCLES AS THE PLANK, BUT WITHOUT POSING AS MUCH POTENTIAL STRAIN TO THE LOW BACK, EXPECIALLY FOR THOSE WITH LOW BACK PAIN.
NOW THE FORM:-
PERFORM DEAD BUGS BY LYING FACE-UP ON A EXERCISE MAT.
WHILE ENGAGING YOUR CORE AND KEEPING YOUR LOW BACK IN CONTACT WITH THE MAT, LIFT YOUR ARMS UP AND EXTEND THEM STRAIGHT ABOVE YOUR SHOULDERS.
LIFT YOUR LEGS UNTIL YOUR KNEES ARE OVER YOUR HIPS AND YOUR LEGS FORM A 90-DEGREE ANGLE. WITH A CONTROLLED MOVEMENT, LOWER ONE ARM TOWARD THE FLOOR WHILE EXTENDING THE OPPOSITE LEG TOWARDS THE FLOOR. AFTER RETURNING TO THE STARTING POSITION, REPEAT THE MOVEMENT ON YOUR OPPOSITE ARM AND LEG.
DEAD BUG PROGRESSIONS;_
DEAD BUG PULLOVER
KETTLEBELLS AND DEADBUG IS A MATCH MADE IN HEAVEN. HOLDING A KETTLEBELL LOADS YOUR SHOULDERS AND LATS WHILST PLACING ADDED TENSION ON YOUR CORE. YOU'RE FORCED HARDER TO MAINTAIN A NUTURAL SPINE UNDER LOAD, WHICH MIMICS THE CHALLENGES OF THE SQUAT AND DEADLIFT.
Grab a kettlebell by the horns press it over your chest, and get into your dead bug position.
Take a deep breath, extend one leg, and lower the kettlebell behind you slowly.
While lowering the bell, alternate legs and keep a slight bend in your elbows the whole time.
Let your core stability and shoulder mobility decide your overhead range of motion.
Pairing this exercise with a movement that demands core stability and a neutral spine works well. For example Squat/deadlift variation
WEIGHTED DEAD BUG
Adding 2 - 3 kilo dumbbells in each hand increases the intensity but the real benefit is the resistance helps slow down the movement as the weight descends towards the floor. This doubles as a good shoulder mobility exercise if you actively reach behind you because it stretches the lats.
Whilst on the floor hold a weight in each hand and get into your dead bug position.
Take a breath in, then exhale and extend your opposite arm and opposite leg while maintaining a neutral spine.
Return to the starting position and alternate sides.
Pairing this exercise with a plank variation will give your core a double whammy.
STABIILITY BALL DEAD BUG
The stability ball dead bug encourages the correct technique because using the same arm/leg into the ball combined with belly breathing will create extra tension that you're sure to enjoy.
Lie down on the ground with a stability ball on your stomach and then press both knees and hand into the ball.
Posteriorly tilt your pelvis to flatten your lower back.
Take a deep breath exhale, and extend your left arm and right leg while pressing the opposite arm and leg into the ball.
Return to the starting position and repeat soon the opposite side.
Pairing this exercise with Stability ball hip ext./hamstring curl or stability ball stir the pot!