For some it is disgusting to see an insect trying to turn around on itself, but did you know that it takes considerable force to do so? A similar technique can be used to strengthen the abdominals and core muscles without putting any pressure on the lower back. This exercise is called dead bug, which literally means "dead bug". In addition to the classic method of execution, there are variants that can be tried depending on your physical form.
Steps
Method 1 of 2: Perform the Classic Dead Bug Exercise
Step 1. Lie on your back
Sit down and work your abs by pushing them in, towards your back. However, remember that some fitness experts think it is counterproductive to do this movement, recommending that you support your abs instead to give your back stability. You can try both options and see which one gives you the best results. Then, use your abdominals to gently lie down on your back. Keep your back in a natural position, without flattening it. This will help you do the exercise in a more efficient and effective way.
As you support your abs, your back should assume a natural position with a slight curvature. You should be able to get your fingers under this curve
Step 2. Extend your arms
Lift them towards the ceiling. They should form a straight line, with the wrists and hands directly above the shoulders. This way you will be able to execute the dead bug correctly and minimize the risk of getting hurt.
Step 3. Lift your feet, knees and hips
Bend your legs so that your knees are above your hips and thighs. Work your abs and core muscles as you slowly lift your feet off the floor. Continue to use your abs and core muscles to lift your bent legs up to create a 90 degree angle. The knees should lie directly on the hips, forming a straight line with the thighs.
Step 4. Lower one arm and the opposite leg simultaneously
Start with the limbs of your choice. While working your abs, lower your arm and opposite leg at the same time. Bring them to the floor and bring them back to the starting position. Move slowly to make sure you are exercising the right muscles and not help you with any impulses. This will also prevent you from lifting your back off the ground.
Step 5. Once done, repeat with the opposite arm and leg
This way you will work evenly with both sides of your abs and core muscles.
Step 6. Do 3 sets
Practice to gradually complete 3 sets of 5 or 10 reps. At first, you may be able to do just one set or repeat the exercise until your abs start shaking with fatigue. Progressively increase the series.
Method 2 of 2: Try Dead Bug Variants
Step 1. Lower the limbs differently
Depending on your preparation, you may feel the need to try easier or more difficult variations. While continuing to work your abs, lower your limbs in the following ways:
- Just lower one arm, without moving your legs.
- Lower both arms, but not the legs.
- Lower one leg, but not your arms.
- Lower both legs, but not your arms.
- Lower both arms and legs.
Step 2. Add arm or leg weights
Put on a pair of light anklets or grab a light dumbbell with each hand. The weight works the muscles further, helping to strengthen the core and abdominals faster.
If you don't want to use weights, opt for resistance bands, which can offer you similar benefits
Step 3. Extend the limbs in different directions
Prepare yourself by assuming the starting position of the dead bug. Instead of focusing on lowering and lifting the limbs, move each one in a different direction. This works your abs and core muscles hard, allowing you to strengthen yourself and improve coordination.
