Fire Up Your Core Workout: 3 Advances For Your Dead Bug Exercise

core strength core workout

Dead Bugs Belong In Your Workouts

The cat’s out of the bag and roaming the streets, telling everyone how much I love dead bugs. These anti-rotation, anti-extension core exercises have endless variations that you can program into your workouts week after week.

Frankly, when I started dead bugs, I didn’t love them. Like many fitness enthusiasts, I was doing them wrong.

The key is to time your breath accordingly, and get your core cooperating, so you don’t end up going all arch-deluxe when you move your limbs away from your center.

It’s no small feat to dead bug like a pro, and here are a few of my fav upgrades you can add to your workout routine.

Band iso-hold dead bug

Fix a band securely overhead behind you.
Scoot out away from the apparatus, so you get some good tension on the band.
Lock the scapula in place.
Press your back into the floor, so your entire torso is flush with the mat or surface.
Hold the band stead and move one leg out into extension.
Return to starting position and repeat on the other side.

Weighted dead bug

Grab your favorite weighted kettlebell or dumbbell. Don’t be a hero by using a heavy weight as you can wreck your shoulders. Go easy there, partner!.
Lock the scapula in place.
Press your back into the floor, so your entire torso is flush with the mat or surface.
Extend the arms overhead and think about using all those juicy muscles in the back of the shoulder.
As you extend through the arms, move one leg out.
Return to starting position and repeat on the other side.

Single-arm braced dead bug

Grab your favorite weighted kettlebell or dumbbell. Don’t be a hero by using a heavy weight as you can wreck your shoulders. Go easy there, partner!
Lock the scapula in place.
Press your back into the floor, so your entire torso is flush with the mat or surface.
Press the weight overhead and hold it in place
As you extend through the opposite, move one leg out.
Return to starting position and repeat on the other side.

How To Use These Moves

I recommend programming dead bugs into your workouts at least once per week. Pick one of these moves and work through in it in a four-week cycle. Then next month try another move!

You can do 2-3 sets of 3-6 reps each side.