Dead bugs are one of my absolute favorite exercises and should be a staple of any rehabilitation or prehab program. Proper activation and motor control of the deep core muscles like the transverse abdominis and multifidus shown here in the dead bug exercise is a vital first step before progressing to more dynamic movements.
These deep core-stabilizing muscles are EXTREMELY important for our spine integrity and health. They are responsible for stabilizing each individual vertebra that, when all added together, makes up our spine. In order to move our spine for function, we activate our superficial core muscles like our rectus abdominis and erector spinae. However, if these superficial core muscles attempt to move our spine WITHOUT OUR DEEP CORE MUSCLES SIMULTANEOUSLY STABILIZING EACH VERTEBRAL SEGMENT, abnormal movement patterns and shearing forces will occur in the spine!
Shown here is an alternating leg variation of the dead bugs. Notice how my pelvis/spine stays braced and neutral throughout the leg movements (which increase the lever arm thus making the exercise harder). Too often people don't control this movement properly and thus don't get a good workout from it. FIND YOUR MOTOR CONTROL LIMIT on how far you can extend you leg WITHOUT YOUR PELVIS/SPINE MOVING. On my last rep, you can see my pelvis move. This is MY MOTOR CONTROL LIMIT. With practice, you will be able to lower/extend your legs further and further. Now find your limit!
#deadbugs #core #abs #motorcontrol