The dead bug exercise is a core-targeting move that helps engage your core and build the deep muscles of your abdomen, your transverse abdominis.
It makes a great beginner move because your core remains stable throughout the exercise with only your arms and legs moving. This helps reduce the strain on your low back.
How to do a dead bug exercise
Lie on your back, your knees bent, feet on the floor, your arms at your sides. Engage your core and press your low back into the ground. Lift your feet from the floor until you’ve formed 90-degree angles at your hips and knees.
Check and make sure your knees and feet are hip-distance apart (not touching in the centre). Raise your arms and point them straight toward the ceiling from your chest, forming an “11.”
From this position, reach your right arm back and over your head, moving it toward the floor as you simultaneously move your left toes toward the floor while maintaining the 90-degree angle at your knee. You should feel your core engage to control the opposite movements.
If you feel like you can’t keep your low back engaged with the floor, stop and reverse the movement, returning your right arm and left leg back to the starting position. Repeat on the opposite side. Perform three sets of 15 to 20 repetitions per side.
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