How to Do the Dead Bug Exercise
Touted as being better than sit-ups, the dead bug exercise is easily one of the most effective moves to challenge your core. It is regularly employed by strength and conditioning coaches to build a solid and stable trunk which will support your heavier lifts. Frequently programmed, but equally frequently performed incorrectly, we give you the ultimate guide on how to perform the dead bug exercise with flawless form.
Read on to get your dose of core strength which will hit your abs and beyond.
Muscles Worked by the Dead Bug Exercise
The dead bug exercise works the following muscles:
Rectus abdominis: The muscles down the front of the stomach, referred to as the 'six-pack' muscles
Transverse abdominis: The deep abdominal muscles, situated around the trunk from front to back
Internal obliques: Found either side of the abs, under the external obliques
External obliques: Found either side of the abs, over the internal obliques
Erector spinae: Deep muscles of the back, either side of the spine
Multifidus: Long thin muscles, located either side of the spine
Pelvic floor: Located at the base of the pelvis
Benefits of the Dead Bug Exercise
The benefits of the dead bug surpass your average run of the mill ab move:
Lower ab focus
When performed correctly, the dead bug will target your lower abs much more than sit-ups. This is because of the positioning of the legs and back as you carry out the reps.
'Anti' ab training
The dead bug will challenge your core with anti rotation and extension. Meaning, your trunk will be forced to resist your back arching, and twisting as your legs and arms move and you have to continue to push your back into the floor.
Trunk stability
The move pays dividends towards your heavy lifts, as you must keep your core locked when moving your limbs through space, similar to keeping your core locked when lifting weights.
How to Do the Dead Bug Exercise
Start with the correct core engagement. Lie flat on the floor with your knees bent and arms directly up above your shoulders. Breathe in and as you exhale, engage your abs and push your back into the floor, so there is no gap.
Lift your legs off the floor so that they hit a right angle, knees above your hips, heels in line with your knees.
While maintaining the position of the back, extend one leg and the opposite arm. Extend only so far as you’re able to, if your back loses contact with the floor, don't lower the arms and legs so far.
Ensure your bent knee doesn't creep up towards your chest, keep it fixed above your hips.
Return the leg and arm so that both arms are straight above your shoulders and legs are at a right angle.
Repeat on the other side.
Dead Bug Variations
Dumbbell dead bug
With a dumbbell in each hand, lift your arms towards the ceiling. Raise your legs, your knees bent at 90º. Slowly extend your left arm and right leg simultaneously, keeping your back straight. Return, then repeat on the other side.
Landmine dead bug
Fix one end of a barbell in the corner of a room or in a landmine attachment. Lie flat on the floor and press the opposite end of the barbell over your chest with your arms straight. Lift both legs into a right angle position, while keeping your lower back in contact with the floor. Extend one leg slowly, at a time.
Banded dead bug
Loop a small band around both feet. Lie flat on the floor with your knees bent and arms directly up above your shoulders. Lift your legs off the floor so that they hit a right angle, knees above your hips, heels in line with your knees. While maintaining the position of the back, extend one leg and the opposite arm. Extend only so far as you’re able to with the resistance of the band. Return the leg and arm so that both arms are straight above your shoulders and legs are at a right angle. Repeat on the other side.
Dead bug crunch
Lie on the floor and raise your arms. Bring your legs up, pulling your knees towards you. Point your kneecaps at the ceiling, with your calves parallel to the ground. Keep your toes pointing up, too. Extend one leg, with your lower back pinned to the floor. Keeping both of your arms straight, lower them towards the floor over your head. (In a regular dead bug, you’d lower them one at a time. Ensuring that your lower back is still pinned to the floor, bring your arms up to the starting position and crunch up, bringing your shoulders towards your hips.
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