This Killer Exercise Might Leave You Dead (Bug)
This exercise should be a staple in anyone’s routine—and I mean anyone’s. In elementary school, I remember only doing crunches and sit-ups. I even had to do them for a national standardized physical health test. The crunch, when done correctly, is great for aesthetics and can help create a lean, strong core and even a six-pack if you have a low enough body fat percentage. But as far as usefulness for everyday life, it doesn’t rank anywhere near the top.
The dead bug is KING for functional strength and scalability (the ability to make the exercise easier or harder). People in fitness often throw around the term “deep core” muscles and core stability, but what does that actually mean? Basically, these muscles—just like the “non-deep core muscles”—work to stabilize the spine and prevent injuries. (I’m a chiropractor, so I talk about the spine all day long and can always find a way to bring anything back to the spine and nervous system.)
The deep core muscles primarily include:
Transverse Abdominis (TVA): Stabilizes the spine by creating intra-abdominal pressure, acting like a corset around the torso.
Multifidus: Provides segmental support to the spine, helping stabilize each vertebra during movement.
Diaphragm: Primarily controls breathing but also contributes to intra-abdominal pressure when bracing.
Pelvic Floor Muscles: Support the pelvic region and work with other core muscles to stabilize both the spine and pelvis.
Obliques (Internal and External): Assist with lateral flexion and rotation while also providing stability for the trunk during bracing.
Rectus Abdominis: Primarily responsible for flexing the spine but also contributes to overall core stiffness when braced.
The benefits of strengthening these muscles are countless. Essentially, these muscles will protect you from unnecessary injury—whether you fall or are lifting something heavy. Being able to catch your balance is fundamental to preventing injuries as you age or simply go about your daily life. Life comes at you from all different angles, and sometimes it comes at you fast. If you’re not able to connect with your core and maintain stability, injuries can occur—and they can be life-altering. (Sorry, I know that sounds dramatic…)
Okay, now that all the technical jargon is out of the way, let’s talk about the dead-bug exercise. The standard dead-bug is performed lying on your back with your hips flexed (tucked) to 90 degrees from the ground and your legs bent (flexed) to 90 degrees as well. This is called the 90/90 position. Your arms should be extended out to 90 degrees as well. With your core engaged, you bring one of your arms back overhead to tap the ground while simultaneously extending your opposite (contralateral) leg, kicking it out and tapping the ground. Then, you return to the center and repeat on the other side. (There’s a video attached below.)
The key to this exercise is not the tapping of the arms and legs but rather the engagement of the core. Trainers often use phrases like “belly to the floor” or “pretend you’re pushing your low back into the floor.” When working with patients or clients, I often try to slide my flat hand under the low of their back while they press their low back into the ground. I shouldn’t be able to slide my hand under their back.
Once the core engagement is complete, the client can perform the arms and legs exercise. Only bring the arm or leg down as far as you can while maintaining the proper low back positioning. Sometimes, just holding the starting position is enough of a workout in itself.
Please give this exercise a try anytime: while watching TV before bed, on a mindfulness break from working at a desk, first thing in the morning before coffee—whenever you have five minutes to help change your life.
Video of the Dead-Bug exercise and regressions posted below