Dead Bug

Core
Written By David Song

DEAD BUG

The dead bug is a core endurance exercise that aims to also teach you how to uncouple shoulder and hip movements from the pelvis and spine. This exercise is best done on a yoga mat or other soft floor surface. Start on your back and tilt your pelvic back (posteriorly) by tucking your tail bone downwards to get get into a neutral spine position. Hold the position by bracing your core and then raise your arms and legs to be directly above your shoulders and hips. Extend your opposite arm and leg as the other limbs remain in place. While doing this exercise it is important that you hold the spine in neutral to challenge the core muscles effectively.

Muscles Involved:

  • Core

    • transversus abdominis

Related Conditions:

  • Acute Low Back Pain

  • Hip Spine Syndrome

  • Sacroiliac Joint Syndrome

  • Thoracolumbar Syndrome

  • Pelvic Floor Health

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David Song
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