“Dead bug” is an exercise to strengthen the abs and deep cortical muscles

An exercise with such an unusual name resembles the movements of a bug that has rolled over on its back and is unable to get up. It is definitely worth learning more about this interesting addition to your workout.

Expert trainer of group programs of Pride Fitness network of fitness clubs.

“The dead bug is one of the most effective functional exercises for the abs, it also develops intermuscular coordination.”

Benefits

“The dead bug is a classic exercise for strengthening the abs and deep cortical muscles. It is not only good for tone and relief, but also for reducing fat deposits in the abdominal area.

By working the abs statically to keep the spine in a neutral position, you will develop the ability to hold your torso as you walk and move. This will improve your posture and help you get rid of a sagging belly. And engaging your deep muscles combined with proper breathing will enhance the effects of your workout. Over time, you will notice not only external changes, but also an overall improvement.

In addition to the rectus abdominis and transverse abs, the muscles of the shoulder girdle, arms, lower back, hips and buttocks are also involved. Their involvement can be increased through various modifications, which will be discussed below.

Contraindications

Contraindications to performing the “dead bug” are primarily related to problems in the back and lower back. This includes herniated discs, intervertebral disc protrusions and similar diseases. You should also avoid the exercise if you have diastasis or serious problems with the cardiovascular system.

How to perform?

Before any exercise, it is necessary to stretch well. Since during the performance it is necessary to lie on your back, it is necessary to lay a mat, it will help to avoid injuries.

“Dead Beetle”

Technique

• Lie on your back, with your lower back pressed against the mat. Keep the body straight, avoid bending to the sides.
• Lift your legs up until they are perpendicular to the body. Bend your knees to a straight or obtuse angle as well.
• Extend your arms toward the ceiling.
• Lower your right arm behind your head and your left leg toward the floor at the same time, but do not touch the surface. Control the tension in your abs.
• Alternate the movement on different sides.

Perform the exercise 10-12 times in three approaches.

Mistakes and ways to avoid them

When performing this exercise, it is important to avoid mistakes that can violate the correct technique and lead to possible injuries.

• Excessive haste in movements can disrupt the controlover the position of the lower back, which will increase the risk of injury and reduce the effectiveness of the exercise. You should perform each movement smoothly and under control.
• Lack of lumbar support can prevent the stabilizer muscles from functioning properly. Keep your lower back pressed to the floor throughout the exercise to ensure proper technique.
• Raising your feet above pelvic level can put undue strain on your lower back. We recommend keeping your feet at or slightly below pelvic level for a safe and effective exercise.

Following proper exercise technique will help prevent injury and maximize your workout.

Modifications

The classic version is not the only one. There are various techniques for performing the “dead bug”, they allow you to increase the load. But you should start them only after the body gets stronger, and the usual technique will be honed, because it is the basis. Let’s tell you about four more types of exercise.

• Fitball. To perform it, you should place the ball between your hands and feet, this will add complexity, because now you will have to hold it. The stabilizer muscles of the arms and legs will be included in the work. Otherwise, the technique will remain the same.
• Ball. Here you can use any sports ball of suitable diameter. If you want to add weights, use a stuffed ball. Take a classic starting position and take the projectile in your hands. Then, as you inhale, direct the ball behind your head to the floor and extend your legs. Exhale and return to the starting position.
• Dumbbells and weights. The whole technique remains classical, only to complicate the task and more inclusion of the muscles of the arms and legs put weights on them. You can also use dumbbells.
• Bosu. A soft hemisphere will be a great way to create an unstable support. This will strengthen the work of the stabilizer muscles and deep cortical muscles. The whole technique will remain the same, but now you’ll have to hold your balance to keep from falling.

To complement the “dead bug”, you can perform other exercises on the abs – classic twists, plank or “bicycle”. This will help to evenly load all of your abs and improve the results of your workout. Now that you know the theory, you can move on to practice: rather lay down a mat and try the exercise.