Dead Bug: How To Do It Correctly?

The Dead Bug is an excellent exercise that we can practice regularly to strengthen our core or “core”.

What-is-and-Benefits of the Dead Bug

We know that these moments are not the best for training in the gym due to the situation containing the advancement of the deadly Covid-19.

This is why there are methods like the Dead Bug , identified as a simple, practical and classic Pilates technique, as well as really effective.

The Dead Bug is an exercise method that allows us to effectively work the core of our body.

It also provides adequate stability to lower back , allowing us to train coordination and shoulder girdle which constitutes the communication between the upper or thoracic limb and the trunk.

Zona media

For those unfamiliar with the terms used in this form of Pilates, Core is a word derived from English. Its meaning is nucleus or center, and is used to name the entire muscular area that surrounds the center of gravity of our body, located just below the navel, although it will depend on several factors.

How-to-execute the Dead Bug or Dead Bug?

In practice of the Dead Bug, we try to make sure that the lumbar area does not arch, so as to activate the transverse abdominal muscle.

A peculiarity you should also know is that the name of this technique has to do with the way we position ourselves, face up on the ground with all four limbs raised like a dead insect.

Works the abdomen deeply

It is an anti-extension exercise , therefore its effectiveness in working the abdominals and muscles in depth surrounding the core muscles of the body.

It is one of its main advantages.

You will only need your body

Another advantage is that we do not need any additional material apart from our body .

To do this you must lie on the floor and lift your legs and arms , in that position flex your hip to 90 degrees .

Posizione 1

Do this by placing your legs perpendicular to your trunk and then flex your knees so that the bottom of the and legs is parallel to the ground .

The arms will be raised and extended upwards, also perpendicular to the trunk .

You should be careful to lift your head slightly from the ground, or from the mat you’re lying on , bringing the chin to the chest, that is, not too far back, nor too flexed.

Remember to contract your abdomen well and make sure your shoulders and lower back are always perfectly supported so your back doesn’t arch.

From there the movement begins extending one leg and one arm on the opposite side , bringing each limb closer to the ground.

Attention: the lower back must always remain in contact with the floor, this is the most important thing.

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How to breathe

  • Inhale: Slowly lower one leg and at the same time lower the opposite arm behind you.
  • Exhale: lift the leg and arm back to the starting position and repeat on the other side.

It is recommended to run it for 45 seconds with 15 rest.


The duration of the exercise is generally 5 minutes , but it depends on the level of each person and this is always better than a professional in a personalized way.

Start with a basic level, without rushing and without overdoing it.

Work according to what your body allows, and when you feel you are much stronger, you can move on. Be patient and persistent so that you get what you want.

Flat-stomach ensured

If you are still wondering what are the advantages of this form of Pilates, then imagine that:

“Your mirror returns an image without a millimeter of protrusion in the abdomen, with an entire central area of ​​your body toned and strong, without any fat in the central area of ​​the back or in each of the oblique walls of the hip or waist. ”

All this, of course, I recommend that you do it following a diet prepared correctly according to your goal and your needs.

The experts of this type of exercise Dead Bug state that the lower back is strongly strengthened, including: transverse abdominal, obliques, rectus abdominis, pelvic floor, lumbar area, diaphragm and multifidus.

These are all muscles with an important stabilizing function that will give you greater control body posture control .

Dead bug resistenza

These are some of the benefits of these exercises, which will make you look slim and strong.

Possible errors in the practice of the Dead Bug

Many people spend too many hours a day sitting , at work, in front of the computer, due to the sedentary lifestyle …

And it turns out that this prolonged flexed posture can lead to inadequate mobility of the thoracic spine, limiting the ability to access athletic positions.

This explains that such error variations can be improved or eliminated by rolling back and forth with an r ullo of foam, foam roller , allowing you to apply pressure where it is most needed.

This modification in technique also challenges core strength and stability with an added benefit that it maintains good hip and shoulder mobility.

Dead Bug con pesi

Dead Bug-Fitness-Technique

One once you have achieved a good execution of this practice and gaining strength in the “core”, you can add weight or other elements that intensify this activity.

First of all, an important tip is not to overdo it to avoid injuries that could cause a lot of damage to your body, such as overload or discomfort in the lumbar.

an initiative in this sense, you can hold a dumbbell or a disc between both hands and thus support extra weight in the exercise, for example.

You can also move your legs and hands at the same time or use ankle weights.

17 Dead Bug Variants


This exercise is quite comprehensive and is the key to strengthening the central zone .

We recommend trying it when you feel sufficiently prepared with a lower back and other areas connected to the area completely invigorated and well trained.

Come on! You will soon have a healthy and muscular body and abdomen, do not hesitate.

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