what are the Benefits of the Dead Bug? The Core-Engaging Benefits of the Dead Bug Exercise ... often associated with planks or any other kind of crunch," Lemere continues — hence why Lemere thinks dead bugs are such a great exercise. By performing the exercise slowly, you are training your core muscles to hold longer contractions and improve your endurance. EXERCISE BENEFITS. Beginners can modify this slow, controlled movement and athletes can try dead bug exercise progressions. This is the same exercise as the second progression, but with weights. The dead bug is a great core move that targets and strengthens the abdominal wall. The dead bug teaches you how to lock in your rib cage while you create movement at your shoulders and hips. The dead bug exercise is a safe and effective way to strengthen and stabilize your core, spine, and back muscles. Introduced to me by the fellas over at Strength Faction, this exercise has quickly become my favorite core exercise for my clients and myself. The dead bug exercise starts you off laying on your back, with your arms extended in front of your shoulders with your hips and knees to a 90-degree angle. Dead Bug Exercise – Add Resistance. Along with the many benefits derived with Dead Bug Pose which is the foundation for the practice of Dead Bug Core Series A, the additional benefits derived are explained below: . The primary goal of the dead bug is to strengthen the core and improve anterior core stability all while minimizing pressure on the low back. Glad you asked! To do the exercise all you need is a clear space on the floor. This exercise helps to improve core strength, coordination, balance and flexibility. and press their lower back into the floor prior to initiating the movement. Tips: If this is too difficult, or if you feel a strain on your back: Do not let your back arch off of the floor. Add light dumbbells to arms and/or add ankle weights to legs (or heavier shoes). Move through 3 sets of 10. People are often cued to tighten their abs (engage their core!) Being able to keep your core stable while you move the rest of your body is key to proper whole-body movement. This is how the dead bug benefits your life: It improves balance and stability. DEMONSTRATION. SETS AND REPS. Do 2 to 4 sets of 8 to 12 repetitions on each side. Benefits. The dead bug exercise is a great technique to strengthen your core and ab muscles without putting a strain on your lower back. The Core-Engageing Benefits of the Dead Bug Exercise ... associated with planks or any other kind of crunch," Lemere continues — hence why Lemere thinks dead bugs are such a great exercise. 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