The Dead Bug Exercise: Core Control Simplified

Instructions

1. Starting Position:

   • Lie flat on your back on a mat.
   • Bend your knees to 90 degrees, with your shins parallel to the floor.
   • Extend your arms straight up toward the ceiling.

2. Engage Core:

   • Press your lower back gently into the floor.
   • Tighten your abdominal muscles to stabilize your core.

3. Movement:

   • Slowly lower your right arm and left leg toward the floor in a controlled manner.
   • Stop just before they touch the floor, ensuring your lower back stays pressed into the mat.

4. Return to Start:

   • Bring your arm and leg back to the starting position.
   • Repeat the movement with your left arm and right leg.

5. Repetitions:

   • Perform 10-12 repetitions per side or continue for a set time (e.g., 30-60 seconds).

Tips 

1. Maintain a Neutral Spine:

   • Keep your lower back pressed into the floor to prevent strain on the lower back.
   • Avoid arching your back as your arm and leg move.

2. Control the Movement:

   • Move slowly and deliberately to ensure your core is doing the work.
   • Rushing the exercise can reduce its effectiveness and lead to poor form.

3. Focus on Breathing:

   • Exhale as you extend your arm and leg.
   • Inhale as you return to the starting position.

4. Modify if Necessary:

   • If you struggle to keep your back flat, reduce the range of motion.
   • Alternatively, perform the exercise with just the arms or legs moving initially.

5. Progression:

   • To make the exercise more challenging, hold a light weight in your hands or loop a resistance band around your feet.