You probably already know that dead bugs are a much better way to build up the muscles in your middle than regular sit-ups or crunches. That being said, this benefit only works if the movement is done with the right technique and control.
Exfoliation Mistake Exposed
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The one-second dead bug paper test is an easy way to see if your form is good. I thought I’d do well because I’m a fitness editor and a fan of Pilates. Instead, I quickly realized that my core strength wasn’t as strong as I thought it was, even after two years of being a mother. This is your warning: it’s a humbling experience.
It’s always a good idea to talk to a qualified professional before adding new exercises to your routine if you’re new to working out, pregnant, or coming back from an injury or pregnancy.
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How to Do a Dead Bug with the Right Form
You might want to use a comfortable yoga mat before you start, since you will be lying on your back for this exercise. You can make the workout harder by adding a resistance band or holding adjustable dumbbells as your strength grows.
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Press your lower back firmly into the mat and lie on your back. Pull your belly button toward your spine.
Lift your knees up to the level of your arms and reach straight up toward the ceiling.
While keeping your right arm behind your head, slowly lower it while extending your left leg. Keep both legs just above the floor.
Take a short break, then go back to the starting position and do the same thing on the other side.
Keep switching sides, trying to do three sets of 10 reps on each side.
How to Understand the Dead Bug Paper Test
The paper test is a quick way to see if you are really using your core. Before you start the exercise, put a piece of paper under your lower back. If someone can slide the paper out while you’re moving, it means your abs aren’t working hard enough.
Your goal is to keep your lower back pressed into the floor the whole time you do each rep. Concentrate on tightening your core and pulling your belly button in. It’s important to do the movement slowly and with control. If you rush, you are more likely to lose your proper alignment.
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Breathing is also very important. Don’t hold your breath, because this can make your lower back lift off the floor. Breathe out as you stretch your arm and leg, and then breathe in as you go back to the starting position.
The Most Important Benefits of Dead Bugs
Dead bugs are one of the best ways to work out the transverse abdominis, which is the deepest layer of core muscles. They also strengthen the erector spinae, which helps keep the spine stable and protects the lower back.
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Dead bugs can help with anterior pelvic tilt, which is a common problem for people who sit for long periods of time. Doing this exercise on a regular basis can help ease lower back pain and make the deep core, obliques, and pelvic floor muscles stronger.
