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    Dead Bug Exercise

    Uploaded by

    Arceo Francis Dale

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Dead Bug Exercise

    Uploaded by

    Arceo Francis Dale
    5 views3 pages

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    5 views3 pages

    Dead Bug Exercise

    Uploaded by

    Arceo Francis Dale

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    DEAD BUG

    Dead bug is a bodyweight exercise, ideal for those looking to build strength and control. It can be
    completed without any extra equipment, making it the perfect addition to any strength-based
    routine.

    What Is a Dead Bug Exercise?


    Dead bug is a type of core-strengthening exercise that targets the abdominal muscles. You may
    have been prescribed these exercises to help with back pain, or alongside more advanced back pain
    therapies. The exercise can be performed without any equipment – just your body weight. It
    involves lying on your back, raising and lowering opposite arms and legs while keeping your
    abdominal muscles engaged. As the position resembles a bug on its back, the exercise has been
    aptly named “dead bug”.

    When Is Dead Bug Used?


    Dead bug is commonly prescribed by physiotherapists and chiropractors to target areas of
    weakness or dysfunction. This can include for those recovering from injury, for general strength
    and conditioning, or for athletes in certain sports, such as cycling. Dead bug may also be used by
    clinicians as a low-force alternative to crunches or planks, for example in a clinical Pilates class.

    What Muscles Does the Dead Bug Exercise Work?


    The dead bug exercise targets the core muscles, in particular:

    1. Rectus abdominis – This muscle runs vertically along the front of the abdomen and is
    often referred to as the “six-pack” muscle.

    2. Internal obliques – Located beneath the external obliques, these muscles run diagonally
    on each side of the abdomen and assist in trunk rotation and lateral flexion.

    3. External obliques – These are the largest and outermost of the three flat abdominal
    muscles, running diagonally from the lower ribs to the pelvis.

    4. Transverse abdominis – The deepest of the abdominal muscles, wrapping around the torso
    from front to back and from the ribs to the pelvis, helping to stabilize the spine and pelvis.

    5. Hip Flexors – These muscles help to lift the legs towards the chest.

    6. Glutes – The gluteal muscles, located in the buttocks, help to stabilize the pelvis and hips.

    7. Hamstrings – These muscles at the back of the thighs help to extend the legs.

    8. Quadriceps – These muscles at the front of the thighs help to flex the legs.
    Bones Involved

    ✓ Spine: The lumbar and thoracic vertebrae, as well as the sacrum and coccyx, play a crucial
    role in maintaining a neutral spinal position throughout the exercise.
    ✓ Pelvis: The ilium, sacrum, and coccyx form the pelvis, which provides stability and support
    for the core muscles.
    ✓ Ribs: The ribs connect to the thoracic vertebrae and contribute to the overall stability of
    the torso.
    ✓ Femur: The thigh bone, connects to the hip socket and plays a role in leg movement during
    the exercise.
    ✓ Tibia: The shin bone, connects to the femur and knee joint, and is involved in leg
    movement.

    How To Perform the Dead Bug Exercise

    Although it appears simple, dead bug is actually a complex exercise. It requires deep concentration
    and steady engagement of multiple muscle groups at the same time, including the core, arms, and
    legs. It can be helpful to complete the exercise under the supervision of a physiotherapist when
    starting out to ensure the right technique:
    1. Start by lying down on your back (in supine) on an exercise or yoga mat with your knees
    bent
    2. Keeping the natural curvature of your spine, lift both legs up into a table top position (knees
    and hips bent at 90 degrees)
    3. Raise your arms so they are both pointing straight towards the ceiling
    4. Maintaining a neutral spine, extend your right leg forwards whilst simultaneously raising
    your left arm overhead in a controlled manner
    5. Return your arm and leg to the starting position, then switch to repeat the movement on the
    opposite side

    It’s important to keep your spine in a supported position throughout the exercise, and remember to
    keep breathing! This exercise should not cause any pain.

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