The Dead Bug Press: A Great Twist on an Old School Core Exercise

The 'dead bug" has long been used as a go-to core exercise in physical therapy clinics everywhere.  While it is a great beginner exercise, I've always felt it needed a little bit more.  Recently, I came across a great tweak on this classic to make it more challenging and effective.

The Dead Bug Press

Start by lying on your back, pressing your low back into the table.  This is your posterior pelvic tilt, engaging the abs and relaxing the back.  Next, press your opposite hand into your opposite knee.  In the picture, I have my right hand pressing into my left knee.

Next, simultaneously reach back with your left arm and kick out with your right leg, not letting the leg touch the ground.  To make it easier, you can tap the heel down.  PLEASE, do not let you back arch off the ground!

Bring your other knee up to table top position and raise your free hand in the air.  Two things to make sure are happening: #1: your low back STAYS flat on the ground through this entire exercise #2: you are pressing hard into your knee...I tell patients to imagine squishing a bug.

Return to the starting position, maintaining the pressure with your right palm on your left knee and, yes, back flat.

​10-15 each side for 2-3 sets

There you have the Dead Bug Press.  I hope you can add it to your current ab routine.  Let us know what you think!

If you have any questions, please let us know. 

​Dominick