How To Complete Dead Bug | Core Activation
The Dead Bug is one of my favourite core exercises for desk workers - it targets your deep abs and helps correct the posture issues that come from sitting all day.
How to a Complete the Dead Bug Exercise
It all starts with finding neutral
Core strength is the key to all functional movements – we can't say this enough! Not only do our abs need to look great for bikini season, but they are also central to many activities that we do in our daily lives – like lifting, rotating, and standing. Try this dead bug exercise to target your core muscles, as well as your pelvis to help improve your POSTURE … but more importantly, who doesn't want to look like a Dead Bug at the gym!? It's time to learn exactly how to complete the Dead Bug core exercise.
Exercise Lay on your back with your knees bent, and rock your pelvis all the way forward and back to find neutral. Now, straighten your arms and bring your bent knees straight up into the air – making sure your core is maintained. Slowly straighten one arm at a time while maintaining a neutral position. If that is too easy, try it with just your legs. Once you are ready for the big leagues, try alternating arms and legs at the same time! Depending on how comfortable you feel, stay at that progression (ie. just arms, just legs or both!).
Time
Do this for 5-8 per side, and repeat this 3 times.
Mitch is a Toronto-based physiotherapist specializing in desk worker health, ergonomics, and manual therapy. Learn more about Mitch →