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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