This Video is taken from my Core and Abs Body Weight Challenge.
Audio from the Dead Bug Video
Now onto the dead bug. This is a tricky little exercise, and it works the front of the core. Basically, we’re working on pelvic stabilization.
So we’re going to keep the pelvis nice and still while we move our limbs, and it’s our core muscles that have to work hard to stabilize our pelvis. So a strong exercise, and also you need a bit of coordination for it as well. This is what it looks like.
So we’re going to start by lying on the mat, arms in the air and feet in the air, supposed like a dead bug. From here, you’re going to make sure your lower back is on the floor, so you’re going to rotate your hips so you can feel your lower back on the floor. From here, you’re going to drop one leg and at the same time drop the opposite arm. At all times you’re going to make sure that lower back is on the floor. So, don’t let the pelvis rotate and lift the lower back off the floor. So concentrate. You’ve got to touch your heel to the floor and your hand to the floor at the same time. And you’re going to bring that up. And you’re going to alternate sides and do exactly the same movement, and back up. Make sure that lower back stays on the floor at all times.
Now if you’re struggling with the lower back coming off the floor, you may want to do an exercise that’s slightly easier, and that is to place the fingertips under the lower back, raise the legs, and you’re just going to lower one leg down, keeping the pressure on your fingertips at all times. And come back up and alternate sides. So it’s like the same exercise, but you don’t have the arm movement, and you have the fingers to check to make sure your lower back is in the right place. So there you go. That’s the dead bug, a tricky little exercise, and you’re going to really have to think about what you’re doing during this exercise. If you can’t do the dead bug, then please practice the leg lowers instead.
You’re going to do 40 repetitions in total, alternating sides. Good luck with that one.