#TipTuesday: The Guide to Handling Dead Bugs and Why You Shouldn’t Ignore Them!

Tyler Spraul is the director of UX and the head trainer for Exercise.com. He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

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UPDATED: Aug 25, 2020

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Most of us treat dead bugs (yes, the exercise) the same way we treat dead bugs: we avoid them and hope that they’ll magically disappear; or, better yet, we hope that someone else will do the dirty work.

While this attitude is common, there are a few people who feel that dead bugs of all kinds deserve more attention than they get. In fact, our man Tony Gentilcore is one of those advocates.

You’re probably wondering how Tony justifies his support for dead bugs, so here’s his explanation in one sentence:

“Dead bugs are a fantastic way to teach the body to ‘encourage’ more posterior pelvic tilt while simultaneously enhancing motor control and to engage the lumbo-pelvic-hip stabilizers to do their job.”

It’s a mouthful, but however you explain it, dead bugs are important.

Since most of us are guilty of butchering dead bugs without even knowing it, check out Tony’s video below for the lowdown on proper dead bugs:

Here’s a recap of Tony’s tips for dead bugs:

  • Keep your back to the floor – Tony notes that keeping your back flush against the floor is extremely important. This position creates a higher pelvic tilt, which is the holy grail of this exercise.
  • Inhale through your nose – Inhaling deeply through your nose enables your torso to do a 360-degree expansion. This breathing technique gets your diaphragm working and, once you push all the air out of your lungs, only your muscles are left to support your spine.
  • Slow down – Don’t rush through this exercise. Take it slowly so that you can be sure that you are engaging the right muscles, practicing proper form, and utilizing the correct breathing technique.

Hopefully, Tony’s tips helped you realize that dead bugs aren’t wimpy exercises. They’re important for everyone, whether you’re a workout buff or a newbie. Don’t ignore dead bugs and hope they’ll just go away.

Instead, take Tony’s advice and pay attention to them. When you do, you’ll see positive results in no time!

Want more tips from Tony Gentilcore?

To receive more of Tony’s wisdom, join the Tony Gentilcore workout group! Tony’s workout group is an opportunity for you to be coached by Tony, a high-level strength coach, not to mention a master of the deadlift.

In the group, Tony will provide you with a coherent, well-structured, long-term program that will help you get stronger, move better, become more confident, and feel like a million bucks.

Click here to join Tony Gentilcore’s premium workout group!

Video credit: Tony Gentilcore

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