The Deadbug Exercise
Looking for a versatile core exercise that you can easily progress or regress? Look no further than the Deadbug! These variations will help target deep intrinsic muscles and provide low back stability.
How to set up the Deadbug exercise
First thing you need to focus on is performing a proper abdominal brace.
Think about a string going through your belly button towards the table and someone pulling that string down. That’s going to give you your foundation.
All of these movements are started by lying on your back with your knees bent and feet flat on the floor/table.
7 Modifications of the Deadbug exercise
- Dead Bug with Foot Slide
- Straighten your leg by SLIDING your foot forward along the floor. You MUST maintain the abdominal brace
- Dead Bug with Overhead Reach
- Raise one arm (or both arms) slowly overhead while maintaining abdominal brace.
- Dead Bug with Leg Extension
- Lift one foot and slowly extend it straight out. Then pull it slowly back in, without letting your low back arch off the table/floor.
- Dead Bug with Arm + Leg Extension (Basic)
- Combine two of them together! Using alternate arm and foot with the same principals.
- Dead Bug with Arm + Leg Extension (Bicycle Kick)
- Lift both legs off the ground (your hips and knees should be flexed to 90 degrees).
- Now slowly extend one leg then bring it back to your body alternating back and forth.
- Dead Bug with Arm + Leg Extension (Advanced)
- Lift one leg off the ground (your hip and knee should be flexed to 90 degrees).
- Tighten your abdominal muscles and bring your free hand and opposite knee together.
- Now slowly extend your leg while lifting your arm overhead.
- Now bring your hand and knee together again.
- Dead Bug with Arm + Leg Extension (Full Dead Bug)
- To start bring your hand and opposite knee together.
- Now keeping your hand and knee together extend your opposite arm and leg.
- Now bring your hand and knee together and extend your opposite side arm and leg.
Deadbug Exercise Video
Do you learn best by watching? Watch the below video on how to do the Deadbug!
How did the exercise go? Are you feeling the muscle activation in the right places?
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