Updated: Apr 28, 2020
Dead bugs are a great exercise for trunk (core) strength. Aim to stabilise the trunk whilst still moving freely, in a controlled fashion through the shoulders and hips.
Start with 3 sets of 5 on each side. Use leg movements only to begin with, then arms, then a combination of both. You can increase reps, or utilise resistance bands to increase the difficulty and intensity of the exercise!
At Motus Life we program dead bugs into your Strength & Conditioning sessions often.
Our Osteopaths love to prescribe them to help with mid and lower back pain as well as hip and pelvic stability.
For advice on building intra abdominal pressure see the self titled post here https://www.motuslife.com.au/post/intra-abdominal-pressure