The Dead Bug is an exercise designed to strenghten the core muscles
The Dead Bug is a great exercise to activate the core, especially if you are having trouble with the plank. There are a fair few varieties you can do with this exercise. You can start easy by simply lowering a single leg with the knees bend at 90 degrees and move up to a more advanced movement using both arms and legs in extended position.
How to do it
For the easy version
- Lie flat on your back with your arms held out in front of you pointing to the ceiling. Then bring your legs up so your knees are bent at 90-degree angles. This is your starting position, and it’s vital to get your back as flat against the floor as possible.
- Slowly lower one heel towards the floor, keeping your knee bend at 90 degrees.
Making sure you press you keep your abs engaged the entire time.
- Return this leg to its original position and repeat the same movement with the other leg
For a more advanced version.
- While lowering your leg down, move your opposite arm towards the floor
For an even more advanced version,
- Extend the leg when you lower it towards the floor (while still using the opposite arm as well)
- Your back must remain pressed into the mat at all times, your belly button should be pulled in
- retract your shoulder and press the into the mat as well
- If your back start to hurt, try bending your knee more during the exercise