The name “dead bug” was inspired by the exercise’s starting position. Usually, you are required to lie on your back with your knees bent and weighted over your hips. Your arms are straight up in the air with your hands poised over your shoulders. Unlike full sit-ups and crunches, dead bugs exercise work the core better through anti-extension. This involves resisting the movement of bending your back and projecting your ribs out in front of you while guarding your lower back.
Furthermore, a dead bug requires simultaneous movement patterns of the upper and lower body in various directions without movement of the spine, which boosts neuromuscular firing and coordination. While doing dead bugs, no equipment is needed, and for better results, you need to ensure that you are doing the right thing. Here are some rules to govern you while doing dead bugs:
Engage Your Deep Abdominals
While doing dead bugs, most people make the mistake of working the deep abdominal muscles. Deep abdominal muscles are muscles you feel pulling under your hands when you do a fake cough. These muscles are required when lengthening your legs and arms away from each other. Therefore, to activate the deep abdominal muscles and also workout to build muscle at home, you need to inhale, and before moving your legs and arms, exhale and pull the “coughing” muscles inwards.
Ensure That Your Back Is Neutral
For a proper dead bug, you need the right balance between not bending or flattening your back excessively. According to fitness experts, you should not press your back on the ground since this will prevent the activation of the deep abdominal muscles and core layers.
After getting the right balance, focus on your lower legs and limit the movement to a point where it doesn’t change the position of your spine.
When doing dead bugs, you are recommended to be gentle and control your speed so that you can notice any changes in the position of your spine. Moreover, to boost performance, increase the time under tension by doing more repetitions rather than increasing speed. You can also head over to Steroidsfax and get your favorite performance enhancement products to complement your routine.
Do Not Engage Your Hip Flexors
Engaging your hip flexors means that you are not exercising your abdominal muscles. Excessive sitting is known to make the hip flexors tight. Hence, it is essential to avoid using them when doing dead bugs or any other abdominal exercise.
How to Do a Proper Dead Bug
· Lie on your back with your arms extended over the chest, then bend your hips and knees to form a 90-degree angle. Lift your feet from the ground while ensuring that the torso and thighs form a right angle. This is your starting position.
· Using Your core, maintain contact between your lower back and the ground. This means that your spine should be steady and in a neutral position.
· Maintain the position of your right arm and left leg, then slowly move your left arm back over your head and towards the ground. Simultaneously, extend your right knee and hip, reaching your right heel towards the ground. While performing this extension, inhale and move gently to avoid twisting or moving your hips.
· Reverse the movement and return your left arm and right arm to the starting position as you slowly exhale.
· Repeat the movements with the opposite side.