You probably already know that dead bugs are much better at building the muscles in your middle than regular sit-ups or crunches. That being said, this benefit only works if the movement is done with the right technique and control.
The one-second dead bug paper test is an easy way to check your form. I thought I would do well because I’m a Pilates fan and a fitness editor. Instead, I quickly realized that my core strength wasn’t as strong as I thought it was, even though it had been two years since I had a baby. This is your warning: it’s a humbling experience.
It’s always a good idea to talk to a qualified professional before adding new movements to your routine if you’re new to exercise, pregnant, or coming back from an injury or pregnancy.
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How to Do a Dead Bug the Right Way
You might want to use a comfortable yoga mat before you start because you will be lying on your back for this exercise. You can make things harder as your strength grows by adding a resistance band or holding adjustable dumbbells.
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Lie on your back with your lower back pressed firmly into the mat. Pull your belly button toward your spine.
Lift your knees up to the level of a table and stretch your arms straight up to the ceiling.
Slowly lower your right arm behind your head while keeping your left leg straight and both legs just above the floor.
Pause briefly, then return to the starting position and repeat on the opposite side
Continue alternating sides, aiming for three sets of 10 reps per side
Understanding The Dead Bug Paper Test
The paper test is a quick way to confirm whether you’re actively engaging your core. Place a sheet of paper underneath your lower back before starting the exercise. If someone can slide the paper out while you’re moving, it means your abs aren’t fully engaged.
Your goal is to keep your lower back pressed into the floor throughout each rep. Focus on squeezing your core and drawing your belly button inward. Performing the movement slowly and with control is essential — rushing increases the risk of losing proper alignment.
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Breathing also plays a key role. Avoid holding your breath, as this can cause your lower back to lift off the floor. Exhale as you extend your arm and leg, then inhale as you return to the starting position.
Key Benefits Of Dead Bugs
Dead bugs are one of the most effective exercises for activating the transverse abdominis, the deepest layer of core muscles. As a stabilization movement, they also strengthen the erector spinae, which support spinal stability and protect the lower back.
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For those who spend long hours sitting, dead bugs can help address anterior pelvic tilt, a common issue among desk workers. Regularly including this exercise can reduce lower back discomfort while strengthening the deep core, obliques, and pelvic floor muscles.
