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How To Do The Dead Bug Exercise For The Abs
The dead bug exercise is a great, low intense abdominal movement that will help to tone and strengthen the upper, mid and lower part of the abdominal muscles. The great thing about the dead bug exercise is that it is very simple to perform but it is highly effective. You don’t need any special equipment for the dead bug exercise and best of all you can perform it anywhere. I do recommend you use a foam mat or towel to place on the ground (especially the lower back / tailbone region) to help lessen the friction to that area.
Dead Bug Position
To start, lie on the ground with your back flat on the ground with your knees bent and hands at your sides. Lift your knees up until they are at a 90 degree angle. At the same time raise your arms straight up until they are perpendicular to your legs. Hence the “dead bug” look.
Execution
Slowly
extend your left leg to full extension without allow your foot to touch the
ground. Your extended leg should be 2 to 3 inches off the ground. Pause for a
second and retract your leg back to the dead bug position and extend your right
leg to full extension. Pause for a second and retract your leg to the starting
dead bug position. Repeat until your repetitions are complete.
Breathing
Breathe in
as you extend your leg and breathe out as you retract it back to the dead bug
position.
Important Points
· Keep constant tension on your core as you perform the dead bug exercise
· Your eyes should be level – don’t look down at your feet. Pick a spot on the ceiling and keep your eyes on that spot for the duration of the exercise.
· Don’t allow your feet to touch the floor. In the extended position your feet should be 2 to 3 inches off of the ground.
· Keep your shoulders retracted and on the floor – don’t be tempted to move your shoulders forward, keep the backs of your shoulders on the floor.
· You may feel your upper thighs being worked as well while performing the dead bug exercise. This will occur as your abdominal muscles start to get stronger.
· If you feel any cramping in your abdominal muscles, please stop the exercise.
Video on how to do the dead bug exercise for the abs
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Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.