The Dead Bug Exercise And How You Can Do It Perfectly
Dead bug is a bodyweight exercise, ideal for those looking to build strength and control. It can be completed without any extra equipment, making it the perfect addition to any strength-based routine.
This article discusses the dead bug exercise, how to perform it with perfect form, and some of the variations to get the most out of the exercise. Keep reading to learn more.
What Is A Dead Bug Exercise?
Dead bug is a type of core-strengthening exercise that targets the abdominal muscles. You may have been prescribed these exercises to help with back pain, or alongside more advanced back pain therapies. The exercise can be performed without any equipment – just your body weight. It involves lying on your back, raising and lowering opposite arms and legs while keeping your abdominal muscles engaged. As the position resembles a bug on its back, the exercise has been aptly named “dead bug”.
When Is Dead Bug Used?
Dead bug is commonly prescribed by physiotherapists and chiropractors to target areas of weakness or dysfunction. This can include for those recovering from injury, for general strength and conditioning, or for athletes in certain sports, such as cycling. Dead bug may also be used by clinicians as a low-force alternative to crunches or planks, for example in a clinical Pilates class.
What Muscles Does The Dead Bug Exercise Work?
The dead bug exercise targets the core muscles, in particular:
Rectus abdominis
Internal obliques
External obliques
Transverse abdominis
Multifidus
Erector spinae
The pelvic floor
How To Perform The Dead Bug Exercise
Although it appears simple, dead bug is actually a complex exercise. It requires deep concentration and steady engagement of multiple muscle groups at the same time, including the core, arms, and legs. It can be helpful to complete the exercise under the supervision of a physiotherapist when starting out to ensure the right technique:
Start by lying down on your back (in supine) on an exercise or yoga mat with your knees bent
Keeping the natural curvature of your spine, lift both legs up into a table top position (knees and hips bent at 90 degrees)
Raise your arms so they are both pointing straight towards the ceiling
Maintaining a neutral spine, extend your right leg forwards whilst simultaneously raising your left arm overhead in a controlled manner
Return your arm and leg to the starting position, then switch to repeat the movement on the opposite side
It’s important to keep your spine in a supported position throughout the exercise, and remember to keep breathing! This exercise should not cause any pain.
The Dead Bug Exercise For Beginners
For those new to exercise, or who find the dead bug exercise too challenging or uncomfortable, dead bug can be easily modified to suit beginners. A modified dead bug exercise can still help to train the core muscles.
Modifications of the dead bug exercise may include:
Keeping the feet on the ground throughout the entire exercise, rather than lifting the legs into table top
Limiting how far each leg and arm is extended during the exercise, rather than completing the full range of movement
Simply tapping the foot on the ground during the exercise, rather than extending it fully
Moving only one limb at a time, rather than both the arm and leg simultaneously
Dead Bug Exercise Progressions
When appropriate, a physiotherapist may progress the dead bug exercise to further challenge the core muscles and build strength, control, and coordination.
Common dead bug progressions may include:
Increasing the number of repetitions
Increasing the number of sets
Reduce the speed of the movement
Increasing the range of the movement
Adding a weight, resistance band, or ball
Variations Of The Dead Bug Exercise
A physiotherapist may use variations of the dead bug exercise to progress the dead bug exercise.
Variations of the dead bug exercise include:
1. Ipsilateral Dead Bug
Rather than moving the opposite arm and leg, this exercise involves moving the arm and leg on the same side.
2. Dead Bug With A Weight
A light weight can be held in the hand throughout the movement to make the dead bug exercise more challenging.
3. Dead Bug With A Ball
A ball can be added in between the hands and knees, which is kept in place throughout the exercise whilst the opposite arm and leg move.
The Benefits Of The Dead Bug Exercise
Good form during dead bug is essential to maximize the benefits from the dead bug exercise. When performed correctly, the benefits of the dead bug exercise include:
Helps to build strength: With consistency, dead bug can be used to build foundational core muscle strength. This can help enhance ease during everyday movements or improve performance in sport.
Teaches control: Control is a core feature of the dead bug exercise. Dead bug requires slow, intentional movements to control the arms and legs whilst maintaining the natural curvature of the spine throughout the exercise.
Improves bodily coordination: Dead bug is a multi-joint exercise, meaning it involves a lot of moving parts. It requires concentration and timing to have control over these moving parts, which can help improve coordination.
Reduce pain: Dead bug may be prescribed by physiotherapists for conditions such as low back pain as this exercise helps to retrain posture and normal movement patterns to strengthen spinal health and integrity.
Common Mistakes When Performing Dead Bug
When it comes to the dead bug exercise, less is more! There are a few common mistakes people make when performing this exercise:
Forgetting to breathe: Even though dead bug is challenging to perform, it’s important not to forget to breathe. The breath can actually facilitate the movement throughout the exercise, enhancing muscle control and activation.
Over- or under-arching the back: Some people make the mistake of flattening or overextending the natural curvature of the lower spine during the exercise, which prevents the target muscles from activating properly and can lead to pain or discomfort.
Poor movement patterns: The wrong movement pattern, whether from rushing or a poor understanding of the exercise, can make the exercise ineffective, or can even lead to injury.
As a result, it’s always a good idea to get advice from a health professional, such as a physiotherapist, before starting dead bug to avoid these common mistakes.
Precautions For The Dead Bug Exercise
Whilst dead bug is a popular exercise, it may not be suitable for everyone. For a small group of people, such as those recovering from an accident or surgery, dead bug should be avoided. Additionally, a different exercise may be more suitable in some situations, such as during or after pregnancy.
If you have any doubts or concerns, speak to a physiotherapist or doctor prior to adding any new exercises in your workout routine.
Next Steps
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Dead bug is a small exercise with a big impact. It doesn’t require any additional equipment, but can be used to help to build both strength and control. In some cases, dead bug is prescribed to promote recovery from musculoskeletal conditions under the supervision of a health professional.
If you want to add dead bug to your exercise routine, but are not sure how, get in touch with your local physiotherapist!
Always seek professional medical guidance before starting any new exercises or treatment programs.
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