Start by lying flat on your back with your knees bent and your feet flat on the ground. The easiest and most effective way to begin core stability exercises is with the foam roll. Beginners can modify this slow, controlled movement and athletes can try dead bug exercise progressions. Several of the advanced exercises below will change the way you look at the dead bug. 4. For those who need to stick with the basic dead bug variations, please do so. Add the following 9 advanced Dead Bug variations to your core routine to reap the benefits of this great exercise. Thoracic (T-Spine) Mobility Dead Bug … Dead Bug is the ab exercise people experiencing issues with lower back should consider putting in their ab routine along with ab exercises such as exercise ball crunch or reverse crunches.This exercise allows to strengthen abdominal muscles and all the front side of your core while minimizing the pressure on your low back if done correctly. https://www.msn.com/en-us/health/exercise/strength/dead-bug/ss-BBtOpYZ Overview of Dead Bug Progression: 1. Progression: Make this exercise more challenging by increasing the range of the leg lowering, or by adding in band or kettlebell(s) resistance. Dead Bug Heel Taps: First progression of the Dead bug is performed with only the legs being in motion. 1. You have my book, if you go to Page 26 where I list the 10 abdominal exercises I’d rather see you do instead of crunches. The dead bug exercise is a great technique to strengthen your core and ab muscles without putting a strain on your lower back. Master the full dead bug variation before trying to increase the stimulus of the exercise. Dead Bug Iso Upper Body – Heel Taps/Marching/Single Leg Lowering/Double Leg Lowering. Although advanced, below are several dead bug variations you must include in your training program. Dead Bug Iso Lower Body – Overhead Raise/Rotation/Figure 8s. You learn immediately what you need to do, otherwise you fall off! 2. Leave a comment Go to comments. Dead Bug with Wall Brace – Heel Taps/Marching/Single Leg Lowering. Variations will be for another day because most people need to spend time on mastering the early progressions. Beginning Core Exercises – The Dead-bug Exercise Progression. In other words, super-fast, sloppy dead bugs ain’t worth doin’! 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