Dead Bug Exercises - A Step by Step

The Dead Bug exercise is the latest trend in core strengthening exercises, and is especially beneficial for athletes to transfer the forces from the lower body to the upper extremities. It activates the superficial and deep core musculature while the limbs are in motion.

How to perform the Dead Bug Exercise 

All you need is a simple few steps to get it done. Here is a quick step by step.

1. With your arms stretched and extended in front of your shoulders, lie down 
2. Bring your hips and knees in a perpendicular position 
3. Tightening your abs, press your lower back to the floor 
4. Take a long breath inwards 
5. Start extending your left leg towards the floor and move your right arm overhead as you exhale 
6. Make sure your abs are still tight and you are not arching your lower back 
7. Return your limbs to the starting position 
8. Repeat the exercise with the other hand and leg.


Variations

There are several variations in performing this exercise, and you should choose based on your current fitness level. 
The basic variations of this exercise are:

1. Standard Dead Bug: This is the regular way of doing this exercise as discussed earlier.

2. Dead Bug Heal Taps: In this variation only the legs are in motion, and the knees remain bent until they are brought down one heel at a time. 
The arms remain static and are held straight above all the times.

3. Dead Bug Full Taps: This involves the movement of the opposite arm and leg together. 
This is done while keeping the knees static and bent.

The Advanced Variations:

1. Anti Extension Dead Bug: A band is placed directly above the head for adding enough resistance to make the push hard for you. 
Push up and forward into the band. You can keep your knees bent or extended.

2. Anti Rotation Dead Bug: A band is placed above the chest level at a height which allows the full extension of the arms and should offer good resistance. 
Push up and forward into the band.

3. KB Bench Dead Bug: This is done by laying down on a bench and holding a kettlebell above your chest. 
With your knees bent, keep bringing your leg down until the upper thigh touches the bench and then return to original position.

How does the Dead Bug Exercise benefit you?

The Dead Bug exercise primarily helps you strengthen your core, by working the upper and lower abs. it also improves your overall endurance.

Having a strong core makes you more efficient. It gives you better control over your body and increases energy output.

Unlike other exercises that involve flexing your trunk, this involves the spine and hence prevents injuries that often occur with exercises like crunches or sit-ups.

Common Mistakes you need to be Mindful of

• Don’t exercise too fast
• Never let your back arch
• Focus on breathing correctly so that it is synchronised with your movements

Have you tried the Dead Bug Yet?