elastic band dead bug is a exercise for those with a intermediate level of physical fitness and exercise experience. Deep Core Locking. The dead bug is also an excellent option for individuals who aren't quite ready for the more well-known plank exercise. Lie on your back with your arms extended towards the ceiling ; Bend your hips and knees to a 90-degree angle, shins parallel to the floor; Take a deep breath in. Who doesn’t want stronger abs, better posture, and improved mobility? The abdomen consists of organs used by the body for digestion. Contract your abdominal muscles and press your back on the floor. Shift the ball to your legs and let your legs grasp it. But it's not just athletes who need this type of back-protecting core stabilization. The dead bug is a beginner-friendly movement that helps you grow accustomed to contra-lateral limb extension while keeping your core stable and protected. Lie on your back and extend your arms and legs toward the ceiling. Lastly, it can enhance the neuromuscular efficiency and improve other bodily functions, according to Colorado Community Media. One can perform it inside their homes without any expensive machines or gym equipment to use. You can even do it inside your home with the mats on the floor. To do this, lie on your back on the floor. First and foremost, slow down and pay attention to form—make sure your low back isn't arching and your torso isn't rocking back and forth as you move. Then, extend your right leg and left arm above the floor and hold it for five seconds in the air. DEAD BUG INSTRUCTIONS. Think for a second about sports like tennis or basketball—how athletes need to extend opposing limbs as they jump, stretch, or reach for the ball. Performed correctly, the dead bug encourages the deep, stabilizing muscles of your low back, abdominals, and hips to engage, preventing your back from twisting or arching during the exercise. Photo from CAM Sports Performance Training. Both movements are designed to help promote core stabilization, but the plank can be challenging for individuals without much core strength, or those who have low back pain. Do it for 10 repetitions, 3 sets, and have a one-minute break in between each set. In the dead bug exercise, you can also do it with both your legs and arms. If you notice your back arching, first try to correct the mistake by slowing down. Laura Williams is a fitness expert and advocate with certifications from the American Council on Exercise and the American College of Sports Medicine. You need to train based on how your body was designed to function and ultimately you’ll become a better athlete. As you keep your torso still and your core tight, you extend and retract opposing extremities, preventing your low back from arching off the floor or your hips or shoulders from rocking back-and-forth. When you complete a full set, simply return your feet to the ground and sit up. The idea of the dead bug is to move slowly. As you exhale, tighten your abs and press your lower back into the floor. It's a bodyweight movement that uses nothing more than a yoga mat. Or, if you'd prefer to stick to supine exercises, simply add weight to the standard dead bug. How to do the dead bug exercise. dead bug is a calisthenics and pilates exercise that primarily targets the abs and to a lesser degree also targets the hip flexors and quads. Dead Bug Exercise Guide and Videos. This will protect you from any injuries throughout the entire session. You can use a similar technique to a struggling bug to strengthen your abs and core muscles without putting pressure on your lower back. You have my book, if you go to Page 26 where I list the 10 abdominal exercises I’d rather see you do instead of crunches. Return your left arm and right leg and do the same routine to your left leg and right arm. Bodybuilders class T-bar rows as a back exercise, but other muscles are also involved. Do this exercise on the other leg. Simply add it to your typical core-training routine, or after a cardio exercise session. You can also tie your band in your legs and pull it with your arms. As a result, a strong, stable core helps to promote coordinated, athletic movement while simultaneously protecting your lower back from injury. Ethier recommends adding a minute of the exercise to your warmups for optimal effect. To do this, lie on your back, bend your knees and your legs to 90-degree position. Next, slowly do the same on your left arm. Make sure that you breathe properly and have one-minute rest in between each set. The dead bug is a great exercise that you should consider immediately however, it is not the only core training that you should perform. Tighten your abdominal muscles and press your back against the floor. Below are some of my tips for doing that: The Dead Bug exercise is easy to perform and you don’t need expensive gym equipment to do this. 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