The Dead Bug exercise is a core-strengthening exercise that primarily targets the abdominal muscles but also engages the lower back and hip flexors.
How to perform
Step-by-step instructions for the Dead Bug exercise:1. Lie on your back on a yoga mat or other comfortable surface with your arms extended directly above your shoulders and your legs raised and bent at a 90-degree angle, with your knees stacked directly over your hips.
2. Engage your core muscles by drawing your belly button towards your spine and pressing your lower back into the mat.
3. Slowly lower one arm back towards the floor behind you while simultaneously extending the opposite leg forward, straightening it as much as possible without touching the ground.
4. Return to the starting position and repeat the movement on the other side, alternating sides in a controlled and fluid motion.
5. Aim to perform 10-15 repetitions on each side, focusing on maintaining a stable and engaged core throughout the exercise.
6. For an added challenge, you can hold a light dumbbell in each hand or increase the number of repetitions.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.