Variations of Dead Bug Exercise

🔥✨ Dead Bug Progressions for Core & Pelvic Floor Strength ✨🔥

Core strength plays a vital role in pelvic health. Our abdominal and pelvic floor muscles are designed to work together.

The Dead Bug exercise is a fantastic way to strengthen your core. Plus, it’s easily adaptable for different fitness levels!

Here are 3 variations of the Dead Bug to try, from easiest to hardest:

1️⃣ One leg stays on the ground – Ideal for beginners or those working on basic core stability.
2️⃣ Hold one leg with your hand while moving the other – Adds a bit more challenge by increasing core engagement.
3️⃣ Move opposite arm and leg at the same time – The most advanced version for full-body coordination and core control.

Make sure that you can keep your abdominal muscles pulled in and not hold your breath when performing the exercise before moving up to the next level .

Moving up through these variations allows you to gradually build strength while keeping your core and pelvic floor protected.

Save this post and try these Dead Bug progressions to challenge your core!

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[JohnFrolov-rd]

I've been struggling with my core stability, and these Dead Bug variations seem like a perfect way to build strength gradually.

[AsanteWatkins-tq]

I love how you break down each variation of the Dead Bug. It's great to see exercises explained so clearly for different levels.

[rosanaglopes]

Que maravilha! Comecei a praticar em casa, após as aulas na academia. Estou gostando muito. Obrigada. De Santo André-SP. Brasil. ❤

[ehsanirfan]

My lower back gets arched few reps in? Is this normal or what to do?