What is Exercise Dead Bug? Tips, Technique, Correct Form and Benefits

A strong core is never a bad idea, and for that you can consider the dead bug exercise. Although the name may sound unusual, the exercise itself is a powerful movement for building a strong core.

However, it is important to know how the dead bug exercise works before attempting it. The movement is a bit complex and it is important to know it to get the most out of the exercise.


The Correct Form for the Dead Bug Exercise

Since this exercise involves the core muscles, you can opt for a mat. This will make it easier on your back.

  • Lie straight on your back.
  • Extend your arms upward across your chest. It should be perpendicular to your upper body.
  • Bring your knees in and form a 90 degree angle as you bend from the hips. Ideally, your thighs will be perpendicular to your body while your calves will be parallel to the floor.
  • Engage your core and make sure your spine is in constant contact with the ground.
  • Move your left arm back from the shoulders while extending your right leg. At the end of the movement, your left arm and your right leg will be parallel to the floor. During this time, your right arm and left leg will be in the same starting position.
  • Bring your left and right left arm to the starting position while pushing your right arm back and extending your left leg.
  • Continue the movement in a single flow as you complete the same number of repetitions on both sides.
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Tips for Doing the Bug Exercise Better

Now that you know how to do the exercise, you need to know the tips that will help you focus on your abdominal muscles.

Always engage your heart: This move won’t work if you don’t engage your core. The abdominal muscles activate when you engage your core.

Control your breathing: Abdominal exercises should be done regularly. This means that while you are stabilizing your movement, you must also control your breathing. Inhale and exhale with each movement for good circulation of blood and oxygen during the movement.

Start slow: You don’t need to try variations or advanced levels of this workout at first. The beginner level is a bit difficult to master since you might not know which arm and which leg to move.


Benefits of dead bug exercise

Knowing how to do it and tips for improving it may not be enough to get you to consider this exercise. However, the benefits will most definitely make you want to add this exercise to your workout routine.

Stabilizes the spine

When you do this exercise, you use almost every muscle group between your shoulders and your hips. As a result, this movement works on the upper body and the lower body. This transfer of motion between the hips and shoulders helps stabilize the spine.

Promotes stability

Considering that the exercise works on both the spine and core muscles, it automatically works on balance and stability. It is important to focus on the core muscles and spine when performing this exercise to ensure it works on the stability and balance required.

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Can help with advanced core exercises

Some advanced abdominal exercises require you to have a strong core. The dead bug exercise is one that helps with this – developing a strong core. The more you incorporate this into your routine, the more likely you are to move on to advanced moves.


Common Mistakes When Exercising Dead Bug

Now it is certain that you will not be able to perfect the exercise from day one. It will take you a while to master it, but being aware of common mistakes will help you get there faster.

Trying too fast: When you start a new exercise, especially abdominal exercises, be sure to go slowly. Doing the dead bug exercise too quickly can lead to stomach cramps and muscle pain.

Arch your spine: It is important to keep your spine on the ground when doing this exercise. You shouldn’t arch your spine at all. If you do this, you put yourself at considerable risk. Also, the range of motion decreases when you arch your spine.

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Not controlling your breathing: Inhaling and exhaling correctly is extremely important during this exercise. You need to make sure to control your breathing during this exercise so that your abdominal muscles don’t disengage.


At the end of the line

The dead bug exercise is something you should try when you are comfortable doing abdominal exercises. However, you don’t need to add it to your workout routine for every day of the week. You can do this every other day, and still warm up and cool down before and after training, respectively.


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Richard V. Johnson