Dead Bug Exercise For Your Low Back Pain

🐞 Master the Dead Bug Exercise for Core Strength & Back Health! 🏋️‍♂️ Follow us in this step-by-step tutorial to help you build your core and back strength effectively.

📚 *Resources:*

🔑 *Discover the "Dead Bug Exercise* a key movement for anyone aiming to strengthen their core and protect their lower back, especially beneficial for those recovering from injuries like herniated discs or sciatica.

🎯 *Who Should Try It?* Ideal for anyone from back injury recoverees to experienced gym enthusiasts. Whether you're aiming to alleviate back pain or simply warm up effectively before heavy lifting, the dead bug is a versatile, must-learn exercise.

🧘‍♂️ *Step-by-Step Guide:*
Start by lying on your back with knees bent, maintaining a natural hollow in your lower back.
Place hands below the belly button to monitor core engagement.
Progress through leg movements while keeping your core stable to challenge and strengthen those crucial midsection muscles.

🚫 *Common Mistakes & Fixes:*
Pelvic Tuck: Avoid flattening your lumbar curve which can stress your back. Maintain a neutral spine for effective core engagement.
Movement Leaking: Ensure no extension or arching of the back occurs, especially critical for those with back pain.

📉 *Make It Easier:* If you experience pain or difficulty, try our regression variations to slowly build your core stability:
Reduce leg motion range.
Keep to a tabletop position only.
Progress to single leg tabletop.

🛠️ *Using a Towel for Feedback:* Similar to a reverse camera in a car, a rolled-up towel under the lower back can provide real-time feedback, helping ensure proper form and engagement.

📚 *Build Your Core for Recovery or Pre-Workout Warm-Up:*
For recovery: Start with simpler regressions and gradually progress. Aim for multiple sets daily without pain.
For warm-ups: Use the dead bug exercise to activate your core and spine before heavy lifts like deadlifts and squats.

🎥 Plus, don't miss our additional resources like the "Fixing Back Pain Masterclass" and the "Back In Shape Program" for more structured support.

🔄 Whether you're in recovery or simply aiming to strengthen your core, the dead bug exercise is a foundational movement that promotes long-term back health and core stability. Share this with someone who could benefit from a stronger, healthier back!

#CoreStrength #BackHealth #DeadBugExercise #FitnessTips

*Chapters:*
0:00 Introduction
0:39 Step-By-Step: Dead Bugs
2:32 Common Mistakes
3:01 Avoid Pelvic Tuck
4:03 Make It Easier!
4:25 Regression: Half Reps
5:14 Regression: Table Top
6:03 Regression: Single Leg
7:12 Using A Towel
8:10 How To Use Dead Bugs
9:32 Good Back Health
10:29 Overview Final Thoughts

[elainehillhouse]

I am so impressed with this demo - my Pilates instructor checks the space under my lower back with her hand and also tummy muscles to feel if I'm cheating.

[thìnhealthy]

i really like your tutorial. it helps me a lot. thanks

[itsthebrodie]

so informative & easy to understand

[Fielixz]

Thank you so much, naturally my Lower back is curved like that and doing exercises kills me, it lifts up and i can’t control it 😢

[sandydennis]

my phys therapist wanted me to flatten the lower spine and move alternating arms while moving legs...totally wrong?

[Imstarshine]

👋 I just wanted to check if ankle weights are okay to use for dead bugs and bridge marches? I'm using ankle weights with Dead Bugs every other day, 1.5KG each ankle. I feel strong enough as Ive been doing phase 2 for a few months now. I still have the disc bulge as i can feel sharp nerve pain here and there like lightening moving about but the sciatica has regressed quite a bit.

[bloodborne]

Even though I do very little my abs burn. Is this normal? I also feel a burning sensation in my lower back

[mikeflory]

Hi, when you say engage your core, is that just tensing your stomach muscles? Like trying to flex my none existent six pack? Thanks.

[saeedk]

Why do i feel my quads so much doing this exercise?