Dead Bugs

Trunk Conditioning Capacity - 2

Dead Bugs



The dead bug is an excellent exercise for promoting total core stability while improving contra-lateral limb engagement. This basically means the exercise helps teach you to effectively move opposing limbs in tandem while keeping your core stable and your back protected.

Procedure:

  1. Lie on the mat with your arms extended straight over your chest so they form a perpendicular angle with your torso. Bend your hips and knees 90-degrees, lifting your feet from the ground. Your torso and thighs should form a right angle, as should your thighs and shins. This is the starting position

  2. Engage your core, maintaining contact between your lower back and the mat. You want to make sure your spine maintains this steady and neutral position throughout the exercise.

  3. Keep your right arm and left leg exactly where they are, then slowly reach your left arm backward, over your head and toward the floor as you simultaneously extend your right knee and hip, reaching your right heel toward the floor. Move slowly and steadily, breathing in as you perform the extensions, avoiding any twisting or movement of your hips and abs. Stop the movement just before your arm and leg touch the ground.

  4. Reverse the movement and return your left arm and right leg to their starting positions. Move slowly and steadily, exhaling as you go.

  5. Perform the same movements to the opposite sides, this time keeping your left arm and right leg steady as you extend your right arm and left leg.

  6. Do the same number of repetitions on each side. When you complete a full set, simply return your feet to the ground and sit up.

Prescription:

3 x 5 - 10 reps each side