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The Deadbug Exercise

Good morning! Dr Kelly here. Dead bugs everywhere. Yes! You can do deadbugs any where!

One of my favorite exercises is the dead bug exercise. Can I write an entire blog on deadbugs…we will see…

The dead bug exercise is great because you can do them on the floor. You do not need any equipment.

There are many reasons why you would do the dead bug exercise.

A major one is to help to strengthen your core. With a strong core, you are less likely to hurt your back.

A stronger back is wonderful for longevity.

Dead bugs also have a neurological component. It is a cross brain exercise. Go ahead and try it. It makes you think at first.

Cross brain exercise = good for longevity.

A stronger core means better abs. Who doesn’t want nice abs?!?

Can anyone do the dead bug exercise? Well, there are several variations to help make the deadbug exercise work for your skill level.

Deadbug Position
Deadbug Position
Deadbug Position
  • Let’s start with the basic dead bug. You are laying flat on your back on the floor.
  • You bring your legs up into shelf position.
  • You bring your arms up to 90 degrees.
  • Using your lower abs, you tilt your pelvis and push the small of your back into the floor.
  • As your back in on the ground, you extend one leg and the opposite arm. ALL WHILE KEEPING the small of your back pressed into the floor.
  • As this is happening, the other arm & leg do not move.

Watch the dead bug in action

This is the cross brain exercise. It keeps your brain on it’s toes. Rewiring the way your muscles are firing.

Does that sound familiar? Hint: the wobble chair


You can only move your arms. You can only use your legs. You can extend your legs only a few inches.

How long do you hold the extended position for?

A few seconds. The longer you hold the extended position the more challenging the exercise is.

How many should you do?

If tolerated, start with 5 reps on each side. 3 sets every other day.

Not matter what your fitness level is, it is extremely important that you keep your small of your back pressed down into the floor.

If you have any concerns about the dead bug exercise, ask me at your next adjustment. Good form & body position is very important. Do not do any exercise you do not feel confident performing.

I will review the exercise with you in person at your visit before you start the exercise.

You can reach out by responding to this email or text us if you want more info on when to do the dead bug exercise. Even better, ask me about it at your next visit.

Yours in Healthy Naturally,
Dr. Kelly

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