Exercise of the week: Deadbug

The deadbug is a great exercise to improve core strength and stability whilst placing minimal stress on the lower back. There are a number of progressions and regressions, meaning this is an exercise which can be suitable for everyone.

Starting position:

- Lie on your back with hands up towards the ceiling

- Hips and knees bent to 90-degrees

- Back flat against the floor (use the core to tilt the pelvis if needed)

Movement:

- Whilst breathing out, lower your right arm towards the floor behind your head

- At the same time lower and straighten your left leg

- Breathe in as you draw your arm and leg back to the start position

Repeat on the other side

 

Sets/reps:

-Aim for 3 sets of 5-10 reps on each side

Key technique points:

- Like most core exercises, the deadbug should be a slow and controlled movement

- Keep your back flat, don’t let it arch away from the floor

- If you do feel like you are arching your back then don’t take the move any further, and instead work within the controllable range

- The first few reps may feel very easy, but keep with the correct technique and you will definitely feel it by the end.

 

Progressions:

When you are able to easily complete each variation then move onto the next, however, if you are unable to control the movement then take a step back.

- Squeeze a swiss ball between the limbs that aren’t moving 

- Add small dumbbells into each hand

- Hold a medicine ball in your hands and lower both arms at the same time as alternate legs

Regressions:

It is always better to be able to perform an exercise with correct execution at an easier level than poor form at a harder level. Poor technique creates an injury risk – particularly in the lower back for core exercises.

- As described earlier, use a smaller range to prevent the back from arching.

- Keep the arms above the head and just lower one leg at a time

- Keep your feet on the floor and slowly slide the heel to straighten each leg

 Regression: Keep feet down on the floor and straighten one leg. 

Regression: Keep feet down on the floor and straighten one leg. 

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Include this exercise in your next work out and let us know what you think!