DEAD BUG Once athletes understand how to brace their core from a supine position and have mastered Supine Core Bracing Variations, they are ready to move on to Dead Bug.
- Lie supine on the floor, legs raised, knees bent at 90-degree angles and directly over hips. Extend arms above chest, even with shoulders.
- Engage core muscles as if about to take a punch in the gut. Concentrate on tightening mid-abdominal muscles plus muscles around sides and into low back.
- Back should remain in contact with the floor, ensuring that the core is braced properly while resisting over-extension of the spine. Hold 10 to 30 seconds. Once Dead Bug is mastered, athletes are ready to progress to advanced variations (below).
Dead Bug Variations – Follow the Notes and Cues for Dead Bug (above) while adding the variations (below).
Note: Variations 3-6 are advanced exercises requiring very strong abdominal muscles and proficiency in the practice of core bracing. When the core is not properly braced—resisting extension of the spine—the spine is pulled into hyperextension, putting extreme pressure on spinal discs.
- Dead Bug
- Dead Bug with Arms Extended Toward Floor
- Dead Bug with One Leg Toward Floor
- Dead Bug with Opposite Arm and Leg Toward Floor
- Band Resisted Dead Bug
- Partner Resisted Dead Bug