The dead bug is a great staple exercise to put in your warm up routine or even a core strengthening routine.
The power of the dead bug comes from the multiple planes of movement and modes of exercise. To put this is simple terms, you are working the core (abdomen region) in a neutral spine position, working the rotational muscles whilst maintaining stability of the spine. Giving the dead bug a great exercise for preventing lower back injuries and in some cases recovery of from a lower back injury.
A quick how to:
- Lay flat on your back, with a neutral spine (should be able to just squeeze your hand under your lower back region).
- Lift one leg about 1ft of the floor while simultaneously raising the opposite are over your head (see image above)
- Repeat on other arm and leg
- Continue to rotate through the movements for 2-3 sets of 10-20 reps
The dead bug is a great exercise to do on a daily basis to maintain a strong core, remember to keep the spine neutral and stable during the exercise. If you need assistance with this exercise, you should seek further advise.
And let’s us know how you go with this exercise!