Dead Bug

  • Roll a small towel and place it under the nape of your neck for cervical support. Lay in hook-lying position, then put your arms straight over your shoulders. Pull your abdominals towards your lower back and hold. Now breathe with your ribcage to maintain TVA pull.

  • Lift both feet off the floor without your abs pushing towards the ceiling. Bend your knees closer to your head if you need to in order to maintain TVA pull. Otherwise, extend your legs until your knees are just past vertical (past your hips) then hold for up to 30 seconds or until your form fails.

  • None

  • Abdominals 

  • Rectus abdominis, Transversus abdominis

  • TIP: Keep your spine in neutral throughout the exercise.

Variations for Dead Bug

  • Tva Pull

    This exercise will help you to connect with your deepest layer of abdominal muscle, the support for good posture and a healthy back.

  • The 100s

    Keep your feet flat on the floor if you are a beginner to the exercise in order to concentrate on proper breathing and spinal alignment.

  • Supine Hip Hinge

    This is a challenging exercise that everyone can do to a certain extent. It strengthens the deepest abdominal layer to help achieve good posture and lean abdominals.

  • Sphinx

    This is an effective way to train the abs without laying down on your back, so is especially effective for those who get dizzy easily.

  • Heel Slide

    This builds core strength deep down, without having to strain your neck and spine.

  • Birddog

    This is a great exercise to work your posture and core muscles but without extensive strain.

  • Advanced Heel Slide

    Once you have mastered the heel slide, try this exercise to take your strength to the next level.

  • Advanced Birddog

    If you have mastered intermediate birddog, do this advanced level of birddog.


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