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Looking to challenge your core? – Deadbug Exercise

A dead bug is an abdominal exercise that involves moving your opposite arm and leg in tandem while lying on your back.
The dead bug exercise is a great way to strengthen your core and test your dynamic stability.

The move works your:

  • Rectus abdominis muscle(your ‘six pack’ muscles)
  • Transverse abdominal (deep core),
  • Lower back
  • Obliques (sides)

Follow these simple instructions on how to properly perform this exercise with proper form to maximally and efficiently stress your core muscles.

Key points to remember:
– Draw the belly button towards the spine and flatten the back on the bed
– Keep the head flat on the bed
– Roll the ribs down to further activate the core
– Slowly drop opposite arm and leg
– Be sure to only go as far as you can while maintaining the back on the bed and the ribs rolled under

– Letting the back arch
– Lifting the head off the bed
– Moving too quickly

This is an extremely challenging exercise when done properly, but if you’re looking to further challenge yourself you can hold a weight in each hand while completing the exercise. Give this exercise a try and feel your core getting stronger! Happy moving!

Our team of qualified physiotherapists is here to heal your pain and improve your moment.

For appointments, call: 613-695-7733 (Prince of Wales) / 613-440-6600 (Barrhaven) or email us at

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