Deadbug Exercise
The Deadbug is an awesome abdominal exercise. In this post, we will discuss the benefits of this movement, how to correctly perform it and how to incorporate it into your training program.
Benefits of the Deadbug
The Deadbug is a versatile exercise that will strengthen your abdominals and surrounding muscle groups. Additionally, this exercise can be regressed for beginners or made more difficult for more advanced trainees—so no matter your fitness level you can benefit from this simple movement. Finally, the Deadbug helps you learn and reinforce proper spinal and pelvic positioning while you create movement through your arms and legs. Reinforcing good positioning can help you maintain those positions while performing more complex sports movements like squats, deadlifts or clean and jerks.
How to Perform the Deadbug
To properly perform the Deadbug, lie on your back with your back pressed flat into the floor. Lift your arms off the floor and position your arms straight over your shoulders. Lift your feet off the ground and bend your knees about 90 degrees. Place your knees right over your hips with your knees bent. This is your start position. Keeping your arms straight, slowly lower one heel to the floor as you also lower your opposite arm to the floor. Hold one count and then return your arm and leg to your start position. Repeat the same lowering action on your opposite arm and leg. Make sure to keep your back flat into the floor as you lower your arms and legs. Perform for your desired reps and sets.
How to Progress the Deadbug
Once the traditional Deadbug feels too easy for 3-4 sets of 8-15 reps on each side, you can progress this exercise to make it more difficult.
One option to progress this exercise is to wear ankle and hand weights or to hold onto 3-5 lb weights in each hand.
