You probably already know that doing dead bugs is a much better way to build up the muscles in your middle than doing sit-ups or crunches. That said, this benefit only works if the movement is done with the right technique and control.
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The one-second dead bug paper test is a simple way to check your form. I thought I would do well because I am a fitness editor and I like Pilates. Instead, I quickly realised that my core strength wasn’t as strong as I thought it was, even after two years of being a mom. This is your warning: it will make you feel small.
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How to Do a Dead Bug with the Right Form
You might want to use a soft yoga mat before you start this exercise because you’ll be lying on your back. You can make the workout harder by using a resistance band or holding adjustable dumbbells as you get stronger.
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Press your lower back firmly into the mat and lie down on your back. Draw your belly button toward your back.
Lift your knees up to the same level as your arms and reach straight up to the ceiling.
Slowly lower your right arm while stretching your left leg out in front of you. Keep both of your legs off the ground.
Take a short break, then go back to the starting position and do the same thing on the other side.
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Change sides every so often and try to do three sets of ten reps on each side.
How to Make Sense of the Dead Bug Paper Test
The paper test is a quick way to find out if you are really using your core. Put a piece of paper under your lower back before you start the exercise. If someone can pull the paper out while you’re moving, it means your abs aren’t working hard enough.
Your goal is to keep your lower back pressed against the floor the whole time you do each rep. Focus on pulling your belly button in and tightening your core. It’s important to move slowly and with control. You are more likely to lose your proper alignment if you hurry.
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It’s also very important to breathe. Don’t hold your breath, because this could make your lower back rise off the floor. As you stretch your arm and leg, breathe out. Then, as you go back to the starting position, breathe in.
The Best Things About Dead Bugs
One of the best ways to work out the transverse abdominis, which is the deepest layer of core muscles, is to do dead bugs. They also make the erector spinae stronger, which helps keep the spine stable and protects the lower back.
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Dead bugs can help with anterior pelvic tilt, which is a common problem for people who sit for a long time. Doing this exercise often can help with lower back pain and make the deep core, obliques, and pelvic floor muscles stronger.
