Dead Bug: A Simple, Effective Core Strengthening Exercise

The “dead bug” exercise (which looks exactly like it sounds) is a great way to strengthen the core and improve anterior core stability all while minimizing pressure on the low back. 


This exercise is used to target the trunk muscles (erector spinae, obliques, rectus abdominis, transverse abdominis) which together provide a strong base for our moving limbs. It’s also a great drill for realizing and correcting excessive anterior pelvic tilt; when your pelvis is rotated forward, which forces your spine to curve. 

Perform 10-20 repetitions several times throughout the week and enjoy the benefits of a strong core.

As always, be sure to listen to your body and work within YOUR pain free available range.