Many people feel uncomfortable when they see an insect struggling to get back up from a supine position. Did you know that these insects require considerable strength to turn their bodies? You can use the same technique to strengthen your abs and core without putting pressure on your lower back. Perform dead bug posture with basic movements or use variations according to ability.
Step
Method 1 of 2: Performing Dead Bug Basic Moves
Step 1. Lie on your back on the floor
Sit while activating the abdominal muscles by pulling the navel to the spine. However, some fitness experts argue that this method is not useful and recommend that you wear a corset. Do both options and then choose the most useful. Then, use your abdominal muscles to lower yourself to the floor until you are lying on your back. Let the back be in a natural condition without straightening. In this way, you can perform the most efficient and effective dead bug moves.
If you're wearing a corset, allow your back to arch slightly so it's in a natural state. Make sure you can slip a few fingers between the corset and the arch of your back
Step 2. Straighten both arms
Lift your arms up and make sure your wrists are directly above your shoulders so you're ready to do the dead bugs correctly and reduce the risk of injury.
Step 3. Lift your legs, knees, and hips
Bend both knees and lift your feet off the floor until your knees are directly above your hips. Activate your abs and core as you slowly lift your legs off the floor in a 90° bent position. Make sure your knees are directly above your hips and your thighs are perpendicular to the floor.
Step 4. Lower the opposite arm and leg at the same time
Decide which arm you want to lower first, for example the right arm. While activating your abdominal muscles, lower your right arm and left leg at the same time. If it almost touches the floor, lift it back up to its original position. Move slowly to ensure that you are still activating the muscles you need. This means you train without taking advantage of the momentum and not lifting your back off the floor.
Step 5. Repeat the same movement to train the other side
When you're done with the first move, repeat by lowering your left hand and right leg. This way, you train both sides of your abs and core in a balanced way.
Step 6. Do 3 sets
Gradually, do 3 sets of dead bug movements 5-10 times each. At first, you may only be able to do one set or a few times until your stomach starts to shake with exhaustion. Increase the number of moves according to ability.
Method 2 of 2: Doing Dead Bugs with Variations
Step 1. Use your limbs to perform various dead bugs
You may need to do lighter or more challenging movements according to your fitness. While working your core muscles, perform the movement with the following options:
- Lowering one arm without lowering both legs
- Lowering both arms without lowering both legs
- Lowering one leg without lowering both arms
- Lowering both legs without lowering both arms
- Lower both legs and arms
Step 2. Use weights on your arms or legs
Tie light weights around your ankles or hold 2 light dumbbells, one dumbbell in one hand. Practicing using weights is one way to strengthen the muscles of the limbs and accelerate the strengthening of the core and abdominal muscles.
In addition to using weights, you can use resistance bands because their benefits are the same as weights
Step 3. Straighten the limbs in all directions
Get ready to do some real dead bug moves. Instead of just moving up and down, move all your limbs in all directions to make the exercise more challenging. In addition to training the abdominal muscles and core muscles, this movement can improve strength and coordination.
