Dead Bug

The Dead Bug is a great exercise not only to improve core strength but also for learning how to keep a neutral spine which helps with a lot of other exercises you will do in the gym and in every day movements. The other great thing about this exercise is that you don’t need any equipment and can do it anywhere.

You begin on your back with your arms up in the air extended straight up towards the ceiling and your legs up with knees bent at 90-degree angles. Engage your core by pulling your belly button in towards your spine and having your lower back against the floor. While holding that contraction, slowly lower your opposite arm and leg down towards the floor without allowing your lower back to arch. Then return to the starting position and repeat on with the other arm and leg. Continue alternating back and forth until you have completed 10 to 12 repetitions on each side.

The contraction at your core that you are holding is providing trunk stability while your extremities are moving which is exactly what you want to be doing during many other exercises and movements. It’s also safe for the lower back since your back is supported by the floor.

Add this exercise to your routine and reap the rewards! It’s harder than it looks!