Dead bugs are one of my go-to exercises for improving lumbo-pelvic stability (think ‘’core.’’). This is an exercise you see being performed incorrectly ALL the time.
GOOD FORM 😇
✅Head, torso and hips remain in a stacked ‘’canister’’ position. Ribs stay down, and lower back doesn’t arch.
✅Between each rep I am doing a proper reset. I am taking a full 360 degree breath in (through my nose) and am re-setting my 360 degree brace (do not brace by ‘’hollowing’’ or sucking in).
✅As I am performing the leg lowering movements, I am steadily exhaling through my teeth, and am contracting my core muscles.
✅One key I like to look for is a wrinkled shirt. If your shirt remains wrinkled it likely means your body positioning is good, and that your breathing and bracing are on point. If you lose your body positioning and arch your lower back and flare your ribs, the shirt often smooths out.
✅My foot is stopping just before it touches the floor. You may lightly touch the floor with your foot, particularly when you are learning how to perform the exercise. I like to tell people to imagine a raw egg is on the floor, and you want to touch the egg so lightly that it will not crack.
BAD FORM 😑
❌I have arched my back and flared my ribs.
❌Between each rep I rush and do not do a proper reset. My breath in is very shallow, and I do not re-brace my core.
❌As I am performing the arm and leg lowering movements, I am not steadily exhaling through my teeth. I am also rushing the movements so my breathing and bracing are poor.
❌My feet and legs are slamming against the floor. This would definitely crack the ‘’egg.’’
In many cases, rather than keeping the knees fully extended, I recommend keeping them bent at 90 degrees. This makes the exercise easier to do correctly.
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