The dead bug is a common lower back exercise that is given by physiotherapists at South Melbourne Physio. It is a great exercise to build core strength and stability.
Start with lying down face up on a padded mat. If you need to support your neck place a folded towel under your shoulders.
The first key movement is to flatten your lower back against the floor. Lift your legs into table top position (90 degrees bend at the knee and 90 degrees bend at the hips). Ensure that your lower back stays flat against the floor. Lift your arms so that your elbow is above your shoulders. This is your starting position.
On an exhale, slowly lower your right arm and left leg until they are 30 cm above the floor.
On an inhale, bring them back to the starting position. Ensure that your back stays flat against the floor during both movements.
Repeat on the other side with your left arm and right leg.
You have successfully completed 1 dead bug.
If you are experiencing back pain, please stop the exercise and consult a South Melbourne physiotherapist.