Proper Execution of Dead Bugs Exercise
The dead bug exercise is a simple yet effective move that can help improve core stability and alleviate back pain. This exercise, when performed correctly, targets the rectus abdominis, transverse abdominis, and obliques, making it a valuable addition to any workout routine.
For those who are new to the dead bug, or are struggling with their form, physical therapist Aaron Horschig of Squat University offers some valuable advice. His technique involves maintaining a neutral spine with a slight curvature in the lower back, and engaging the core muscles more effectively. To check your form, Horschig recommends putting a hand underneath your lower back and doing diaphragmatic breathing.
The standard dead bug exercise involves lying on your back with arms and knees pointed towards the sky. Extend one limb at a time, such as your right arm and left leg, and return to the starting position. Repeat this for the opposite side, and continue for a total of 3 sets, with each set consisting of 10 repetitions on each side.
For those looking for a more challenging variation, the banded dead bug adds resistance to the lower body, making the movement more demanding. This version of the exercise involves using a small looped resistance band around the feet during the dead bug. Alternatively, the weighted dead bug variation adds an extra load to the exercise by extending arms upwards and holding a kettlebell (or another weight) while performing the dead bug.
For those who have mastered the basic technique, Squat University offers other dead bug variations to keep the exercise interesting and challenging. It is also possible to extend arms towards the sky and hold a kettlebell in one or both hands during the dead bug exercise for added difficulty.
When it comes to choosing the right kettlebell for the weighted dead bug, Squat University does not offer specific recommendations, but suggests finding one that works for you if you want to perform the exercise at home.
In conclusion, the dead bug exercise is a simple yet effective move that can help improve core stability and alleviate back pain. By following the advice of physical therapist Aaron Horschig and varying the exercise, it can be a valuable addition to any workout routine.
