{"id":4502,"date":"2024-11-27T09:10:00","date_gmt":"2024-11-27T09:10:00","guid":{"rendered":"http:\/\/www.meghancallawayfitness.com\/my-blog\/?p=4502"},"modified":"2024-11-27T17:25:30","modified_gmt":"2024-11-27T17:25:30","slug":"build-a-strong-core-with-these-5-innovative-dead-bugs","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/build-a-strong-core-with-these-5-innovative-dead-bugs\/","title":{"rendered":"Build A STRONG Core With These 5 Innovative Dead Bugs"},"content":{"rendered":"\n<p class=\"\">Dead bugs are one of my go-to exercises for improving lumbo-pelvic stability (think core strength\/stability). This exercise has a huge carryover to <strong><a href=\"https:\/\/ultimatepullups.com\" target=\"_blank\" rel=\"noreferrer noopener\">pull-ups<\/a><\/strong>, <strong><a href=\"https:\/\/www.ultimatepushups.com\" target=\"_blank\" rel=\"noreferrer noopener\">push-ups<\/a><\/strong>, <strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-muscle-up-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">muscle-ups<\/a><\/strong>, and countless exercises, sports, and daily activities.<\/p>\n\n\n\n<p class=\"\"><strong>Before I share the 5 dead bug variations, here are some key points for proper dead bug form. <\/strong>This is an exercise that is rarely performed correctly. While I&#8217;m discussing regular dead bugs, the same points apply to the variations I am sharing. <\/p>\n\n\n\n<p class=\"has-text-align-left has-cyan-bluish-gray-background-color has-background\"><strong>Good Form <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">My head, torso, and hips remain in a stacked \u2018\u2019canister\u2019\u2019 position. My ribs stay down, and my lower back doesn\u2019t hyperextend.<\/li>\n\n\n\n<li class=\"\">Between each rep I do a proper reset. I take a full 360 degree breath in around my spine, and reset my 360 degree brace around my spine.&nbsp;<\/li>\n\n\n\n<li class=\"\">As I perform the arm and leg lowering movements, I steadily exhale through my teeth, and contract my core muscles.<\/li>\n\n\n\n<li class=\"\">One key I like to look for is a wrinkled shirt. If your shirt remains wrinkled it likely means your torso and rib positioning are good, and that your breathing and bracing are on point. If you do not breath and brace properly, you will be more likely to arch your lower back and flare your ribs. When this happens the shirt often smooths out. So look for this on your clients (or yourself).<\/li>\n\n\n\n<li class=\"\">My hand and foot stop just before they touch 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.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-cyan-bluish-gray-background-color has-background\"><strong>Additional Points:<\/strong><\/p>\n\n\n\n<p class=\"\">In many cases, rather than keeping the knees fully extended, I recommend keeping them bent at 90 degrees for the duration of the exercise. Due to the shorter lever, this makes the exercise easier to execute properly. Also, this is a great example of making the exercise feel more challenging by modifying it.&nbsp;<\/p>\n\n\n\n<p class=\"\">In my 21+ years as a coach, I\u2019ve worked with MANY people who have told me dead bugs were \u2018\u2019too easy,\u2019\u2019 and that they could do them \u2018\u2019forever.\u2019\u2019 It was very apparent to me they were not performing the exercise correctly. The second I had them modify and bend their knees versus keep them fully extended, and REALLY slow down and do a proper reset between reps, they were able to perform the exercise properly, and had a MAJOR lightbulb moment. The exercise was no longer \u2018\u2019too easy.\u2019\u2019<\/p>\n\n\n\n<p class=\"\"><strong>Without further ado, here are 5 innovative dead bug variations you likely haven&#8217;t tried before.<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>For all of these exercises, you can use a rep range of 5-10 reps per side.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Dead Bug Single Leg Hip Lift Combo<\/strong><\/p>\n\n\n\n<p class=\"\">This unique dead bug variation also strengthens the posterior chain muscles. This idea came to me today, and certainly did not disappoint! <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Dead Bugs From Single Leg Foot Elevated Isometric Glute Bridge\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/x7vEiaYbYko?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on the floor. Your head, torso and hips should be in a stacked position.&nbsp;<\/li>\n\n\n\n<li class=\"\">Keep your chin tucked, and neck in a neutral position.&nbsp;<\/li>\n\n\n\n<li class=\"\">Bend one knee, elevate your foot on a wall, and extend your hips by driving through the back portion of your foot and squeezing your glutes and hamstrings, NOT by arching your lower back and flaring your ribcage. In the top position, your body should form a straight(ish) line from your knee to shoulders. \u2063Maintain this position for the duration of the exercise. <\/li>\n\n\n\n<li class=\"\">On the other side, fully extend your knee and maintain this position for the duration of the exercise, or keep your knee bent at 90 degrees. I recommend starting out at 90 degrees. <\/li>\n\n\n\n<li class=\"\">Extend both arms so they are in line with your armpits<\/li>\n\n\n\n<li class=\"\">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\/think about wrinkling the front of your shirt).&nbsp;<\/li>\n\n\n\n<li class=\"\">Now contract your anterior 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. <\/li>\n\n\n\n<li class=\"\">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. <\/li>\n\n\n\n<li class=\"\">For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to drop. <\/li>\n\n\n\n<li class=\"\">\u2063In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Dead Bugs + Single Arm Unstable Weight Lowering (Laundry Detergent Jug + Band)<\/strong><\/p>\n\n\n\n<p class=\"\">This dead bug variation also improves shoulder and scapular controlled mobility. While I hung a jug of laundry detergent from a band as I was intentionally trying to create an unstable object, you may use anything available in your house. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Dead Bugs + Single Arm Unstable Weight Lowering (Laundry Detergent Jug + Band)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/3pvhCx3H-sU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on the floor. Your head, torso and hips should be in a stacked position.&nbsp;<\/li>\n\n\n\n<li class=\"\">Keep your chin tucked, and neck in a neutral position.&nbsp;<\/li>\n\n\n\n<li class=\"\">Fully extend your knees and maintain this position for the duration of the exercise, or keep your knees bent at 90 degrees. I recommend starting out at 90 degrees. <\/li>\n\n\n\n<li class=\"\">Extend both arms so they are in line with your armpits. Hold an unstable weighted object in one hand. You may emulate what I did, or may use a different object. <\/li>\n\n\n\n<li class=\"\">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\/think about wrinkling the front of your shirt).&nbsp;<\/li>\n\n\n\n<li class=\"\">Now contract your anterior 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. <\/li>\n\n\n\n<li class=\"\">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. <\/li>\n\n\n\n<li class=\"\">For the duration of the exercise, 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. <\/li>\n\n\n\n<li class=\"\">\u2063In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/photo-output.png?resize=1024%2C1024&#038;ssl=1\" alt=\"\" class=\"wp-image-10600\" style=\"aspect-ratio:4\/3;object-fit:contain;width:712px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/photo-output.png?w=1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/photo-output.png?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/photo-output.png?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/photo-output.png?resize=768%2C768&amp;ssl=1 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background has-medium-font-size\"><strong>SAVE $37 &#8211; <\/strong>Get a package of&nbsp;<em>The Ultimate Muscle-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Pistol Squat Program<\/em> for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/ultimate-muscle-up-and-pistol-squat-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Negative 1.5 Rep Dead Bugs<\/strong><\/p>\n\n\n\n<p class=\"\">This advanced dead bug variation involves using a negative 1.5 rep tempo. You&#8217;ll take 3-5 seconds to perform the arm and leg lowering movement, will then bring your arm and leg halfway up to the starting position, back down to the bottom position, and finally back to the top\/starting position. This is one rep. I love this tempo as it really forces you to focus on taking a full breath in first, and a full breath out during the rep. Most people do not breathe properly during this exercise. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Negative 1.5 Rep Dead Bugs\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/9XY5aw0pYN8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on the floor. Your head, torso and hips should be in a stacked position.&nbsp;<\/li>\n\n\n\n<li class=\"\">Keep your chin tucked, and neck in a neutral position.&nbsp;<\/li>\n\n\n\n<li class=\"\">Fully extend your knees and maintain this position for the duration of the exercise, or keep your knees bent at 90 degrees. I recommend starting out at 90 degrees. <\/li>\n\n\n\n<li class=\"\">Extend both arms so they are in line with your armpits<\/li>\n\n\n\n<li class=\"\">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\/think about wrinkling the front of your shirt).&nbsp;<\/li>\n\n\n\n<li class=\"\">Now contract your anterior 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. Take 3-5 seconds to do so. Once you reach the bottom position, bring your arm and leg halfway up, back down to the bottom position, and finally back to the top\/starting position. This is one rep.<\/li>\n\n\n\n<li class=\"\">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. <\/li>\n\n\n\n<li class=\"\">For the duration of the exercise, 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.<\/li>\n\n\n\n<li class=\"\">\u2063In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Dead Bugs With Isometric Couch + Roller Press<\/strong><\/p>\n\n\n\n<p class=\"\">This deceptively tough dead bug variation also improves shoulder and scapular stability. The roller press makes this exercise brutally challenging, and the addition of the couch press really ups the ante. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Dead Bugs With Isometric Couch + Roller Press\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/c3JPg16PiVA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on the floor, and&nbsp;so your head is relatively close to a couch or other solid surface. Figure out what distance works and feels best for you. Your head, torso and hips should be in a stacked position.&nbsp;<\/li>\n\n\n\n<li class=\"\">Keep your chin tucked, and neck in a neutral position.&nbsp;<\/li>\n\n\n\n<li class=\"\">On one side press your hand and opposite thigh into a roller, and on the other side keep your elbow relatively bent, and press your hand backwards into the couch\/surface. Maintain this pressure for the duration of the exercise.&nbsp;<\/li>\n\n\n\n<li class=\"\">Fully extend your knee and maintain this position for the duration of the exercise, or keep your knee bent at 90 degrees. I recommend starting out at 90 degrees. <\/li>\n\n\n\n<li class=\"\">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\/think about wrinkling the front of your shirt).&nbsp;<\/li>\n\n\n\n<li class=\"\">Now contract your anterior 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.<\/li>\n\n\n\n<li class=\"\">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. <\/li>\n\n\n\n<li class=\"\">For the duration of the exercise, 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.<\/li>\n\n\n\n<li class=\"\">\u2063In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Dead Bugs + Double Arm Weight Lowering (Laundry Detergent Jugs)<\/strong><\/p>\n\n\n\n<p class=\"\">This dead bug variation also improves shoulder and scapular controlled mobility. I used two jugs of laundry detergent, but you may use anything available in your house. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Dead Bugs + Double Arm Weight Lowering (Laundry Detergent Jugs)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Suf-6-sGlV8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on the floor. Your head, torso and hips should be in a stacked position.&nbsp;<\/li>\n\n\n\n<li class=\"\">Keep your chin tucked, and neck in a neutral position.&nbsp;<\/li>\n\n\n\n<li class=\"\">Fully extend your knees, and maintain this position for the duration of the exercise, or keep your knees bent at 90 degrees. I recommend starting out at 90 degrees. <\/li>\n\n\n\n<li class=\"\">Extend both arms so they are in line with your armpits. Hold a weighted object in each hand. <\/li>\n\n\n\n<li class=\"\">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\/think about wrinkling the front of your shirt).&nbsp;<\/li>\n\n\n\n<li class=\"\">Now contract your anterior core muscles, steadily exhale through your mouth, slowly lower your leg and arms towards the floor, and to a range where you are able to maintain proper form. <\/li>\n\n\n\n<li class=\"\">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. <\/li>\n\n\n\n<li class=\"\">For the duration of the exercise, 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.<\/li>\n\n\n\n<li class=\"\">\u2063In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=1024%2C1024&#038;ssl=1\" alt=\"\" class=\"wp-image-10153\" style=\"aspect-ratio:4\/3;object-fit:contain;width:712px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=1536%2C1536&amp;ssl=1 1536w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?w=2048&amp;ssl=1 2048w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=1180%2C1180&amp;ssl=1 1180w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background has-medium-font-size\"><strong>SAVE $37 &#8211;<\/strong> Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Hip Flexor And Core Guide<\/em> for $157.&nbsp;<strong>Both programs regularly cost $97 each, so you save $37.<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-link-color has-large-font-size wp-elements-51ed15db5e818bfdade1595edcb95a88\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/hip-flexor-pull-up-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dead bugs are one of my go-to exercises for improving lumbo-pelvic stability (think core strength\/stability). This exercise has a huge carryover to pull-ups, push-ups, muscle-ups, and countless exercises, sports, and daily activities. Before I share the 5 dead bug variations, here are some key points for proper dead bug form. This is an exercise that is rarely performed correctly. While I&#8217;m discussing regular dead bugs, the same points apply to the variations I am sharing. Good Form Additional Points: In many cases, rather than keeping the knees fully extended, I recommend keeping them bent at 90 degrees for the duration of the exercise. Due to the shorter lever, this makes the exercise easier to execute properly. Also, this is a great example of making the exercise feel more challenging by modifying it.&nbsp; In my 21+ years as a coach, I\u2019ve worked with MANY people who have told me dead bugs were \u2018\u2019too easy,\u2019\u2019 and that they could do them \u2018\u2019forever.\u2019\u2019 It was very apparent to me they were not performing the exercise correctly. The second I had them modify and bend their knees versus keep them fully extended, and REALLY slow down and do a proper reset between reps, they were able to perform the exercise properly, and had a MAJOR lightbulb moment. The exercise was no longer \u2018\u2019too easy.\u2019\u2019 Without further ado, here are 5 innovative dead bug variations you likely haven&#8217;t tried before. For all of these exercises, you can use a rep range of 5-10 reps per side. #1) Dead Bug Single Leg Hip Lift Combo This unique dead bug variation also strengthens the posterior chain muscles. This idea came to me today, and certainly did not disappoint! Coaching Tips: #2) Dead Bugs + Single Arm Unstable Weight Lowering (Laundry Detergent Jug + Band) This dead bug variation also improves shoulder and scapular controlled mobility. While I hung a jug of laundry detergent from a band as I was intentionally trying to create an unstable object, you may use anything available in your house. Coaching Tips: SAVE $37 &#8211; Get a package of&nbsp;The Ultimate Muscle-Up Program&nbsp;and&nbsp;The Ultimate Pistol Squat Program for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE #3) Negative 1.5 Rep Dead Bugs This advanced dead bug variation involves using a negative 1.5 rep tempo. You&#8217;ll take 3-5 seconds to perform the arm and leg lowering movement, will then bring your arm and leg halfway up to the starting position, back down to the bottom position, and finally back to the top\/starting position. This is one rep. I love this tempo as it really forces you to focus on taking a full breath in first, and a full breath out during the rep. Most people do not breathe properly during this exercise. Coaching Tips: #4) Dead Bugs With Isometric Couch + Roller Press This deceptively tough dead bug variation also improves shoulder and scapular stability. The roller press makes this exercise brutally challenging, and the addition of the couch press really ups the ante. Coaching Tips: #5) Dead Bugs + Double Arm Weight Lowering (Laundry Detergent Jugs) This dead bug variation also improves shoulder and scapular controlled mobility. I used two jugs of laundry detergent, but you may use anything available in your house. Coaching Tips: SAVE $37 &#8211; Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Hip Flexor And Core Guide for $157.&nbsp;Both programs regularly cost $97 each, so you save $37. LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":4520,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18,22,576,34,592,23],"tags":[181,174,182,397,425,399,398,324,525,527,183,271,326,325,173,409,408,516,237,400,396,292,257,479,668,669,688,667,293,272,238,340,196,162,378,377,470,331,298,241,641,642,168,79],"class_list":["post-4502","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-glute-exercises","category-minimal-equipment","category-shoulder-health","tag-ab-exercise","tag-ab-exercises","tag-ab-training","tag-ab-training-for-women","tag-ab-workouts","tag-ab-workouts-for-men","tag-ab-workouts-for-women","tag-advanced-core-exercises","tag-best-core-exercise","tag-best-core-workout","tag-core-exercises","tag-core-stability","tag-core-stability-exercises","tag-core-stability-training","tag-core-training","tag-core-training-for-men","tag-core-training-for-women","tag-core-workout","tag-core-workouts","tag-core-workouts-for-men","tag-core-workouts-for-women","tag-dead-bug","tag-dead-bugs","tag-home-workout","tag-home-workout-for-men","tag-home-workout-for-women","tag-home-workout-program","tag-home-workouts","tag-how-to-perform-dead-bugs","tag-meghan-callaway-core","tag-meghan-callaway-core-training","tag-prehab-for-core","tag-push-up-training","tag-push-ups","tag-push-ups-for-men","tag-push-ups-for-women","tag-shoulder-mobility","tag-shoulder-prehab","tag-shoulder-stability","tag-strong-core","tag-the-ultimate-push-up-program","tag-ultimate-push-ups","tag-unstable-surface-training","tag-unstable-training","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Build A STRONG Core With These 5 Innovative Dead Bugs - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"Dead bugs are one of my go-to exercises for improving lumbo-pelvic stability. 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