Dead Bug Crunch

  • Lay supine on the floor. Place your arms towards the ceiling and lift both feet off the floor so that your knees are over your hips and shins are parallel to the floor.

  • Curl your head and shoulders off the floor as you tuck your tailbone off the floor slightly. This contracts your abdominal wall maximally. Keep your navel pulling towards your lower back as you lower your spine to the floor.

  • None

  • Abdominals  Core 

  • Arms 

  • External and internal abdominal obliques, transversus abdominis

  • TIP: To measure the proper distance between your chin and chest, flatten your palm and extend your thumb and fingers and place your thumb on your chest and your fingers under your chin. Maintain this space as you execute the exercise.

Variations for Dead Bug Crunch

  • Reverse Curl

    This exercise is the opposite movement of a crunch because you curl your hips off the floor while leaving your head on the floor. It focuses on the lower region of your rectus abdominis.

  • Pizzaholders

    This helps develop core balance and abdominal strength with your feet and your hands off the floor.

  • Crunches

    The traditional crunch, these crunches can be done anywhere and work your rectus abdominis, aka your six-pack muscles.


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