Back when I first heard the words “dead bug exercise”, I never did think I would be telling you about it a week later. And especially not bringing it up as a recommendation. However, in just a matter of seven days of sweetening this core move to my regular routine, I observed changes that I would never have thought possible.
Not surprisingly, I was not just stronger in my core, and my posture improved a lot, but at the same time, my lower back that is usually sore after sitting all day, felt comfortable again. What’s more, there were no crunches to be done, and that was the best thing for me.
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How I Got to Do This Challenge
Like most people out there, I also craved the desire to do my best to improve my core strength without any negative impacts on my back. I made my attempts using sit-ups and planks. However, then my neck would feel painful or I would still be uncertain if I had done them correctly. So I put into practice the dead bug exercise—mainly because it was called “easy for beginners” and the “risk, high gain” concept. In fact, the exercise feels pretty comfortable just the same as the technique that the physical trainers suggest.
At first, I had my doubts. But having gone through the initial reps, I got the hang of it right away and could really see why this exercise was the most relied on not only by the fitness specialists but also by and physical therapists.
What a Dead Bug Is, More Exactly
The idea may be simple but it’s very tricky. You lay down on your back, stretch your arms straight up toward the ceiling, and fold your legs up to a tabletop position. Next, without losing the support of your low back to the ground, you push forward your left leg and retreat your right arm — all the time using your core to keep the position.
Then, you do it with the other side, changing your arms and legs in a smooth, controlled sequence. Do not think it is simple: It is harder than it seems but it also brings great satisfaction.
What Surprised Me Most
Well, the first surprise was how much more I had to concentrate. It was like the thing with rubbing your stomach while patting your head. The interesting issue here was the fact that it made me be around physically and really connect with my body.
The second thing that struck me was the feeling of my core being more active throughout the day, especially in a sitting or standing position. Additionally, my posture was straighter, and the amount of slumping I did was less.
As early as the fourth day, I didn’t only feel the burn—I was feeling better aligned. My pain in the lower back was easing, and I didn’t have to struggle so much getting out of bed in the morning.
Benefits I Personally Felt
Here’s my list of changes in only one week:
- Activation of the core to a greater extent: This activity involved not only some muscles but also deeper muscles in me, which was completely different from what crunches do.
- Back pain reduction: Relying on the support of the spine than the bending of it has been a game-changer.
- Improved posture: I felt it was very important to walk much more controlled, upright and taller all day.
- Better body coordination: I was better at balancing and my workouts were much smoother.
How to Do the Dead Bug (The Way I Did It)
- You have to lie on your back, stretching out your arms towards the ceiling.
- Then raise your legs to the tabletop position (with your knees bent 90 degrees over hips).
- Begin slowly by lowering your right arm and your left leg, keeping them slightly above the floor.
- Ensure that your lower back is pressed against the mat. This is crucial!
- After that, you can return to the beginning and change sides.
I began with 10 reps per set for three times and made my way from there.
Want to Witness the Practicality of the Dead Bug Drill?
This is the very video I played on YouTube when I first began. The steps were extremely clear and easy for me to understand. I advise you to start your journey of learning with this video if you are a person who perceives things through visual means.
Do You Think You Are the Right Person to Follow the Procedure?
Personally, I would say “yes”– mainly if you are a beginner in back core exercises, one who is coming back from back problems, or someone who only has simple and effective exercises at home as a goal. You don’t need the workout or the gym; just make sure you have a floor, a mat, and 5 minutes of spare time.
It’s wise to take a break and consult a professional in case there is pain or discomfort you feel, of course.
Despite the silly name, the dead bug exercise is a proven winner. A week of consistent application was enough to make me feel my abdominal muscles stronger, keep my torso more upright, and have more trust in my body. If you are fed up with doing only crunches and prefer something smarter and safer, give this exercise a try—you might be as amazed as I was.
