Even beginners can do this simple, low-impact ab workout every day to strengthen their deep core and reduce back pain.
The dead bug exercise may have a funny name, but it's a seriously effective move. The slow and controlled core strengthening exercise involves lying on your back and moving your arms and legs in a way that is similar to a bug that has flipped on its back and is wiggling around (hence the name)! The key is keeping your core engaged and low back pressed into the floor, which helps build stability and strength in your abs and back.
The dead bug exercise is a perfect addition to any workout routine as it is suitable for beginners to advanced levels, and everyone in between. I especially love this exercise for beginners because it teaches you how to engage your core properly without putting too much strain on your body. It's also a great exercise for people with back pain or those recovering from injuries since it is very low impact.
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The dead bug exercise strengthens your core muscles, which includes your abdominals, low back and pelvic floor muscles. While the move targets the entire abdominal region, it hits especially vital deep core muscles, like the transverse abdominis. A strong core is essential for maintaining good posture, stability, and balance, which can help prevent injuries and improve overall physical function.
The dead bug exercise requires coordination and body awareness as you move your arms and legs independently while maintaining core stability. This can enhance your proprioception, which is your body's inner awareness of where it is in space and is important for balance during everyday movements.
While the dead bug exercise is great for beginners, there are some common mistakes to be aware of. One common mistake is arching the low back, which can strain your back muscles and devalue the exercise, taking the work out of the abdominals. Another mistake is moving the arms and legs too quickly, which reduces core engagement and control. Improper breathing can also occur when someone holds their breath instead of exhaling during exertion.
It's always smart to start slow when trying an exercise for the first time. For a modified dead bug, lie on your back with your knees bent and feet flat on the floor. Your arms should be extended straight up toward the ceiling. Gently press your lower back into the floor to engage your core muscles being sure to hold this position throughout the exercise. Slowly lower your right arm behind your head while simultaneously sliding your left leg out straight with your foot remaining on the floor (keeping your knee bent). Only move as far as you can while maintaining contact between your low back and the floor. Bring your arm and leg back to the starting position in a controlled manner and alternate to the opposite arm and leg. Inhale as you lower your arm and slide the leg out, and exhale as you return to the starting position.
When you're ready to perform the full exercise, follow these steps:
Here are some other exercises that target the deep core and can help you master the form of the dead bug exercise.
Start on all fours with your shoulders over your wrists and hips stacked above the knees. Straighten your left arm out in front of you and your right leg out behind you, balancing on your opposite hand and knee. Hold for a few breaths. For an added challenge, bend your left elbow and your right knee in toward each other until they touch underneath your stomach. Switch sides and repeat using your right arm and left leg. Continue alternating, performing 10 reps on each side.
Lie on your back with knees bent and feet flat on the ground. Take a deep breath in, then exhale as you draw your naval in toward your spine, and slowly bring both knees up to a table-top position. Draw your lower ribs down toward your hips and tighten your core as if you were wearing a corset. From here, lower the right leg down to tap the toe on the ground while maintaining the engagement of the core. There should be no movement above the hips, and the back should stay gently pressing into the ground. Exhale as you lower the leg down, and inhale to bring it back up. Repeat on the left leg. Continue alternating, performing 20 taps total.
Lie down on a mat with your hands at your sides and your knees bent with your feet flat on the ground. Inhale and fill your stomach up with air, and then exhale as you tilt your pelvis forward so that your low back is pressing into the ground with the abdominals engaged. Inhale and release. Repeat 10 times.
Lie on your back with knees bent. With your arms straight by your sides, slowly slide one heel away from your body, extending your leg while keeping your low back pressed into the floor. Slowly slide your heel back to the starting position. Perform 10 reps before switching sides.