How To Complete Dead Bug | Core Activation

Anterior core strengthening

Written by Mitch Starkman

November 13, 2017

How to a Complete the Dead Bug Exercise

It all starts with finding neutral


Core strength is the key to all functional movements – we can’t say this enough! Not only do our abs need to look great for bikini season, but they are also central to many activities that we do in our daily lives – like lifting, rotating, and standing. Try this dead bug exercise to target your core muscles, as well as your pelvis to help improve your POSTURE … but more importantly, who doesn’t want to look like a Dead Bug at the gym!? It’s time to learn exactly how to complete the Dead Bug core exercise. 

Lay on your back with your knees bent, and rock your pelvis all the way forward and back to find neutral. Now, straighten your arms and bring your bent knees straight up into the air – making sure your core is maintained. Slowly straighten one arm at a time while maintaining a neutral position. If that is too easy, try it with just your legs. Once you are ready for the big leagues, try alternating arms and legs at the same time! Depending on how comfortable you feel, stay at that progression (ie. just arms, just legs or both!). 



Do this for 5-8 per side, and repeat this 3 times.

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