Dead Bug
Dead Bug builds your abs and core control. It helps support your back and improves force transfer in daily life and lifting.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie on your back and raise your legs to a 90-degree angle (knees above your hips) with your arms straight toward the ceiling.
- 02
Press your lower back gently into the floor and brace your core so your obliques and abdominal muscles engage without lifting your rib cage.
- 03
Slowly lower the opposite arm overhead and the opposite leg toward the floor, keeping your hips still and your lower back in contact with the floor.
- 04
Return your arm and leg to the starting position and repeat on the other side at a steady pace.
Beginner's guide
§ 03 · GuideDead Bug builds your abs and core control. It helps support your back and improves force transfer in daily life and lifting.
You should feel it in your abs and deep core. You should not feel it in your lower back or neck.
A common mistake is letting your lower back lift off the floor. Only reach as far as you can while keeping your core braced.
How to get started at the gym
§ 04 · SisuLiftDead Bug is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep the movement slow and stop each repetition at the point where your lower back starts to lift off the floor. Exhale during the movement and keep your core braced throughout the entire repetition.
The dead bug develops core control and anti-extension strength without any equipment.
More exercises: Abs
§ 06 · Same muscles
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