{"id":8208,"date":"2021-11-12T19:49:11","date_gmt":"2021-11-12T19:49:11","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=8208"},"modified":"2021-11-12T23:53:51","modified_gmt":"2021-11-12T23:53:51","slug":"dead-bugs-good-form-vs-bad-form","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/dead-bugs-good-form-vs-bad-form\/","title":{"rendered":"Dead Bugs: Good Form Vs Bad Form"},"content":{"rendered":"\n<p class=\"has-text-align-left\">Dead bugs are one of my go-to exercises for improving lumbo-pelvic stability (think \u2018\u2019core.\u2019\u2019).\u2063 \u2063\u2063\u2063\u2063 \u2063This is an exercise you see being performed incorrectly ALL the time.\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Dead Bugs: Good Form \u2705 Vs Bad Form \u274c\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/0M-a78OkG-M?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 has-luminous-vivid-amber-background-color has-background\" style=\"font-size:18px\"><strong>GOOD FORM \ud83d\ude07\u2063\u2063\u2063\u2063 <\/strong>\u2063\u2063\u2063\u2063 \u2063<\/p>\n\n\n\n<p class=\"has-text-align-left has-normal-font-size\">\u2705Head, torso and hips remain in a stacked \u2018\u2019canister\u2019\u2019 position. Ribs stay down, and lower back doesn\u2019t arch.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063<\/p>\n\n\n\n<p class=\"has-text-align-left has-normal-font-size\"> \u2705Between 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 \u2018\u2019hollowing\u2019\u2019 or sucking in).&nbsp;\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/p>\n\n\n\n<p class=\"has-text-align-left has-normal-font-size\">\u2705As I am performing the leg lowering movements, I am steadily exhaling through my teeth, and am contracting my core muscles.&nbsp;\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/p>\n\n\n\n<p class=\"has-text-align-left has-normal-font-size\">\u2063\u2705One 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. \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/p>\n\n\n\n<p class=\"has-text-align-left has-normal-font-size\">\u2063\u2705My 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.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\" style=\"font-size:18px\"><strong>BAD FORM \ud83d\ude11<\/strong>\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/p>\n\n\n\n<p class=\"has-text-align-left has-normal-font-size\">\u274cI have arched my back and flared my ribs.\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/p>\n\n\n\n<p class=\"has-text-align-left has-normal-font-size\">\u274cBetween 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.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 <\/p>\n\n\n\n<p class=\"has-text-align-left has-normal-font-size\">\u274cAs 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. \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/p>\n\n\n\n<p class=\"has-text-align-left has-normal-font-size\">\u274cMy feet and legs are slamming against the floor. This would definitely crack the \u2018\u2019egg.\u2019\u2019\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/p>\n\n\n\n<p class=\"has-text-align-left has-background has-normal-font-size\" style=\"background-color:#e8e9ea\">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.<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/121371743_362322228152138_2119983897493471978_n.jpg?resize=562%2C644&#038;ssl=1\" alt=\"\" class=\"wp-image-7463\" width=\"562\" height=\"644\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/121371743_362322228152138_2119983897493471978_n.jpg?w=749&amp;ssl=1 749w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/121371743_362322228152138_2119983897493471978_n.jpg?resize=262%2C300&amp;ssl=1 262w\" sizes=\"auto, (max-width: 562px) 100vw, 562px\" \/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\" style=\"font-size:18px\">Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Push-Up Program<\/em>&nbsp;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:\/\/www.ultimatepushups.com\/ultimate-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 \u2018\u2019core.\u2019\u2019).\u2063 \u2063\u2063\u2063\u2063 \u2063This is an exercise you see being performed incorrectly ALL the time.\u2063 GOOD FORM \ud83d\ude07\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 \u2705Head, torso and hips remain in a stacked \u2018\u2019canister\u2019\u2019 position. Ribs stay down, and lower back doesn\u2019t arch.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2705Between 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 \u2018\u2019hollowing\u2019\u2019 or sucking in).&nbsp;\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 \u2705As I am performing the leg lowering movements, I am steadily exhaling through my teeth, and am contracting my core muscles.&nbsp;\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2705One 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. \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2705My 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.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 BAD FORM \ud83d\ude11\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u274cI have arched my back and flared my ribs.\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u274cBetween 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.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u274cAs 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. \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u274cMy feet and legs are slamming against the floor. This would definitely crack the \u2018\u2019egg.\u2019\u2019\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 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. Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Push-Up Program&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":7945,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[22,576,847,851,592],"tags":[182,802,840,425,878,875,500,811,526,868,870,871,525,877,897,1189,965,869,896,972,1188,895,527,885,968,1190,964,867,887,969,1191,966,882,886,859,183,874,881,271,860,173,880,872,883,516,237,884,876,292,1065,1066,1063,1064,257,522,1069,1070,523,1068,1062,1067,272,290,879,443,754,747,437,873,818],"class_list":["post-8208","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-core-exercises","category-filler-exercises","category-form-tips","category-home-workouts","category-minimal-equipment","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-anti-rotation","tag-anti-rotational-exercises","tag-athlete-training","tag-athletic-training","tag-best-ab-exercise","tag-best-ab-exercises","tag-best-ab-workout","tag-best-ab-workouts","tag-best-core-exercise","tag-best-core-exercise-for-athletes","tag-best-core-exercise-for-pull-ups","tag-best-core-exercise-for-push-ups","tag-best-core-exercise-for-runners","tag-best-core-exercises","tag-best-core-exercises-for-athletes","tag-best-core-exercises-for-pull-ups","tag-best-core-exercises-for-push-ups","tag-best-core-exercises-for-runners","tag-best-core-workout","tag-best-core-workout-for-athletes","tag-best-core-workout-for-pull-ups","tag-best-core-workout-for-push-ups","tag-best-core-workout-for-runners","tag-best-core-workouts","tag-best-core-workouts-for-athletes","tag-best-core-workouts-for-pull-ups","tag-best-core-workouts-for-push-ups","tag-best-core-workouts-for-runners","tag-best-oblique-exercises","tag-best-oblique-workout","tag-core-exercise","tag-core-exercises","tag-core-exercises-for-athletes","tag-core-exercises-for-runners","tag-core-stability","tag-core-strength","tag-core-training","tag-core-training-for-athletes","tag-core-training-for-runners","tag-core-warm-up","tag-core-workout","tag-core-workouts","tag-core-workouts-for-athletes","tag-core-workouts-for-runners","tag-dead-bug","tag-dead-bug-exercise","tag-dead-bug-exercises","tag-dead-bug-workout","tag-dead-bug-workouts","tag-dead-bugs","tag-hollow-body","tag-hollow-body-exercise","tag-hollow-body-exercises","tag-hollow-body-hold","tag-hollow-body-workouts","tag-how-to-do-dead-bug","tag-how-to-do-hollow-body","tag-meghan-callaway-core","tag-oblique-exercises","tag-oblique-workouts","tag-running-training","tag-running-workout","tag-sports-training","tag-stability-training","tag-ultimate-lower-body-and-core","tag-ultimate-lower-body-and-core-program","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dead Bugs: Good Form Vs Bad Form - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"Dead bugs are one of my go-to exercises for improving lumbo-pelvic stability (think \u2018\u2019core.\u2019\u2019).\u2063 \u2063\u2063\u2063\u2063 \u2063This is an exercise you see being performed incorrectly ALL the time.\u2063\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/dead-bugs-good-form-vs-bad-form\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dead Bugs: Good Form Vs Bad Form - Meghan Callaway\" \/>\n<meta property=\"og:description\" content=\"Dead bugs are one of my go-to exercises for improving lumbo-pelvic 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