Playing with the Dead Bug

The Dead Bug exercise is one of my favorites to use on myself and my clients. This movement helps strengthen the core, improve anterior core stability, encourage more of a posterior pelvic tilt, and works on motor control while minimizing pressure on the lower back. Who doesn't like an exercise that does all of that and also feels like a brain game at the same time?

During the movement make sure your lower back stays flat on the ground, so no arching, and you exhale while moving the contralateral limbs. This exercise is meant to be performed slowly, so no rushing through it, alternate sides for most of these variations, and always reset to the beginning.

Here are some form tips to help you get through the exercises. 

Beginning position should have you looking like a dead bug! Arms are extended above you, fingers pointing towards the ceiling, your feet are off the ground and are lined up with your knees and your knees are bent to 90 degrees to line up with your hips. Back is flat on the ground. 

Inhale and as you exhale slowly press out your right foot as you slowly move your left arm toward the ground so your thumb touches the ground above your head. Keep that foot flexed and lower back stays flat on the ground. Bring it back to the beginning position and perform on the other side. 

Alternate, making sure you reset at the beginning each time. 

Now the attached video has 4 variations from easiest to hardest. The last one you would perform all reps or time on a contralateral side before performing on the other. 

 If you give it a try, I would love to hear how it goes and contact me if you would like to learn more about how I can help you on you health journey! 

Train Hard, Train Smart, and Have Fun,
Deanna