Two Humbling Dead Bugs You Should Be Doing!

Dead bugs are one of my top exercises for improving lumbo-pelvic stability (think core). Here are two of my favorite variations.

Make sure you are proficient at regular dead bugs BEFORE you do these as they are more advanced.⁣

Check out this article where I compare good versus not-so-good dead bug form, and provide many tips/coaching cues.

#1) Dead Bugs + Isometric Wall Press

This exercise improves lumbo-pelvic stability, and shoulder and scapular stability.

Coaching Tips:

  • Lie on the floor, and so your head is relatively close to a wall. Figure out what distance works and feels best for you. Your head, torso, and hips should be in a stacked position.
  • Keep your chin tucked, and neck in a neutral position.
  • Keep your elbows relatively bent, and press your hands backwards into the wall. Maintain this pressure for the duration of the exercise.
  • Fully extend your knees, or keep them bent at 90 degrees (for most individuals I recommend starting out at 90 degrees). Keep your knees in this position for 100% of the exercise.
  • Before each rep, take a deep breath in (360 degrees of air around your spine), and tuck your ribs towards your hips (close the space in your midsection/wrinkle the front of your shirt).
  • Now contract your core muscles, steadily exhale through your mouth, slowly lower your leg towards the floor, and to a range where you are able to maintain proper form.
  • Return your leg to the starting position.
  • When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset and this makes the exercise quite ineffective.⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣
  • Repeat using the opposite leg.
  • For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.
  • For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor.

#2) Dead Bugs + Isometric Roller Press

Here is one of the most deceptively challenging dead bug variations that exists! I’m performing dead bugs while steadily applying pressure against a roller with my thigh, and the forearm that is on the opposite side of my body. My roller is fairly long, so you may use a shorter roller, or another household item. ⁣⁣

Coaching Tips:

  • Lie on the floor. Your head, torso and hips should be in a stacked position.
  • Keep your chin tucked, and neck in a neutral position.
  • Press your hand and opposite thigh (just above your knee) into a roller. Maintain this pressure for the duration of the exercise.
  • Fully extend your other knee, or keep it bent at 90 degrees (for most individuals I recommend starting out at 90 degrees). Keep your knee in this position for 100% of the exercise.
  • Before each rep, take a deep breath in (360 degrees of air around your spine), and tuck your ribs towards your hips (close the space in your midsection/wrinkle the front of your shirt).
  • ⁣⁣Now contract your core muscles, steadily exhale through your mouth, slowly lower your leg and opposite arm towards the floor, and to a range where you are able to maintain proper form.⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣
  • ⁣⁣When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset and this makes the exercise quite ineffective.⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣
  • For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.
  • ⁣For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to leave the floor. ⁣⁣⁣⁣

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