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The Dead Bug is a beginner-friendly core-strengthening exercise that can help alleviate back pain by improving core stability, pelvic floor endurance and spinal alignment.
Benefits of the Dead Bug
The Dead Bug strengthens the deep core muscles, which, in turn, supports the spine and can help alleviate back pain.
It promotes proper spinal alignment and posture by contracting important muscles in your back and around your hips, reducing the risk of lower back discomfort.
How to perform the Dead Bug – Instructions:
Step 1: Starting Position
- Lie on your back with your knees and hips bent at a 90-degree angle.
- Keep your arms extended toward the ceiling.
Step 2: Engage Your Core
- Gently press your lower back into the floor to maintain a neutral spine.
- This engages your core muscles and helps protect your lower back.
- You should not be holding your breath.
Step 3: Perform the Exercise
- Slowly lower your right arm and left leg towards the floor, keeping them close to but not touching the ground.
- Exhale as you perform this movement and engage your core.
- Inhale as you return your arm and leg to the starting position.
Step 4: Alternate Sides
- Repeat the exercise by lowering your left arm and right leg.
- Continue to alternate sides in a slow and controlled manner.
- It should take 2-3 seconds to complete each movement.
Sets & Reps:
- For beginners, start with 2 sets of 8-10 repetitions on each side.
- As you become more comfortable and stronger, you can gradually increase the number of sets and repetitions.
Tips & Form:
- Maintaining proper form is essential to prevent injury and maximise the benefits of the exercise.
- Focus on keeping your lower back flat on the floor and engage your core muscles throughout the movement.
- Breathe steadily during the exercise to aid in maintaining control and stability.
Remember that consistency and gradual progression are key to experiencing the full benefits of the Dead Bug exercise. As you build strength and confidence, you can challenge yourself with more sets or more advanced variations of the exercise.
