dead bug is a calisthenics and pilates exercise that primarily targets the abs and to a lesser degree also targets the hip flexors and quads ...more
dead bug is a calisthenics and pilates exercise that primarily targets the abs and to a lesser degree also targets the hip flexors and quads.
Learning proper dead bug form is easy with the step by step dead bug instructions, dead bug tips, and the instructional dead bug technique video on this page. dead bug is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the dead bug video, learn how to do the dead bug, and then be sure and browse through the dead bug workouts on our workout plans page!
The dead bug core exercise is one that I've been doing more of lately as I work on improving my breathing patterns. I think I go through it a little too fast, so still working on slowing it down, but not quite to the point where it becomes the dead bug pose. It definitely takes some getting used to, and slowing down makes sure the right muscles are used.
The idea is to keep your ribs from flaring up & keep your lower back flat on the floor like shown here: http://www.60dayswithnatjones.com/wp-content/uploads/2009/11/AbSt-BW_Dead_Bug.jpg
If you want to try some harder dead bug progressions, Bret Contreras uses ankle weights - it doesn't take much to make it challenging. Check him out doing his dead bugs with weights here: http://bretcontreras.com/wp-content/uploads/Dead-Bug-Ankle-Weights.png