Always looking for new ways to get some exercise? Try the dead bug! Dead bug exercises are a great way of strengthening the abdominal muscles and the spine. Stronger abdominal muscles can help maintain a healthy back by increasing your core strength and your ability to stabilize your spine, which provides additional support for the body. These exercises have been recommended for those who suffer from ailments such as iliotibial band syndrome (ITBS), sciatica, and lower back pain.
How to do the dead bug exercise
All you have to do is lay face up while keeping your head and back flat on the ground while extending one leg up and then out. Follow along with the arm on the same side as your leg. Hold for 1 second at the top. Return to the starting position and repeat with the left arm and right leg. Continue alternating sides until you’ve completed ten reps.
Rest 30 seconds. Repeat!
- Pull your ribs downward with your abs and hold them there.
- Roll the front of your pelvis towards your ribs.
- Press your lower back into the floor.
- Don’t lose that position as you move your arms and legs.