How To Perform Dead Bugs for an Awesome Core

To perform the ‘Dead Bug’ exercise properly, start by assuming the correct Starting Position as follows:

1. Lay on your back where your spine, arms, and legs are fully extended on the ground.

2. Bring both of your legs up until your knees are bent at a 90-degree angle and your thighs are at a vertical angle to the ground.

3. Bring both of your arms up while being fully extended until they are pointed to the ceiling and your shoulders are just off the floor.

If you have performed these steps correctly, your abdomen should be slightly contracted, and your lower back should be pressed flat against the floor – it is imperative that you maintain this position with your lower back pressed against the floor throughout the whole exercise.

1. From the starting position, keep one leg fixed at a 90-degrees and slowly lower the opposite leg until it’s fully extended and just off the floor. As you’re lowering and extending your leg, simultaneously lower your opposite arm behind your head until it is also fully-extended and just off the floor. When performing this lowering movement of the opposing arm and leg, you should be exhaling.

2. Once the opposing arm and leg have reached full extension, begin to inhale as you then reverse the movement and bring the limbs back to the starting position.

Repeat the movement again using the same arm and leg for as many reps as possible (whilst maintaining correct form) then switch to the opposing arm and leg for the next set.

Alternatively, you can alternate between different diagonal patterns of the arms and legs each repetition – this does, however, require more coordination and muscular control.

Again, to ensure this exercise works and engages your abdominal muscles, it is crucial to keep your abs contracted and your lower back pressed flat against the floor without arching it at any stage of the movement.

Subscribe to our Performance Revolution Youtube channel to see the complete video demo as well as our Dead Bug Beginner to Advanced Progressions Tutorial:

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