Dying Bug, or Dead Bug, is a progression from Marching and another excellent core exercise for all levels. It focuses on core stabilization and requires a little more coordination than Marching. When doing the exercise nothing on the mat should move. If there is a change in your low back or shoulder region decrease the range of motion.
Instructions
Please read both the ideal exercise and the modifications before attempting anything. If you have an injury and/or any pain issues it is strongly advised to consult with your doctor before starting a new exercise routine. If approved for exercise please use the modified versions. If you have any questions at all, please do not hesitate to send me an email.
These instructions, photos, and video are intended for educational purposes only. I share these with my clients so they can remember their “exercise homework”. This page is not intended for use by people who have not worked with me. If you use this resource page you are doing so at your own risk.
Ideal
- Lie on your back with bent legs, feet on the floor, and arms reaching to the ceiling
- Brace your core and maintain a strong abdominal connection throughout all movements
- Bring one leg at a time to a table-top position
- Straighten one leg out in front of you, your angle will range from 30-90 degrees depending on stability (start at 90 and progress to lower)
- Simultaneously reach the opposite arm behind you
- Hold the position for 3-5 seconds
- Return the leg and opposite arm back to their original positions
- Repeat on the other side
Modifications
- If you feel any discomfort in the low back stop immediately. As mentioned in Step 4 above try a different angle and/or degree. In general a smaller range of motion is safer.
Variations/Progressions
- Play with the angle and/or degree to make the exercise more challenging
- Hold very light weights (1-3 lbs. maximum) in hands
Video
Link to my Vimeo video coming soon…