Strengthen Your Core: Mastering the "Deadbug"

A strong core is essential for nearly every movement we make, from bending and lifting to standing up from a chair or getting out of bed. Beyond aesthetics, core exercises are key to maintaining independence and functional movement. The core includes not just the abs, but also the lower back, hips and pelvis. A stable core improves posture, reduces back pain and enhances movement. On the other hand, a weak core can place stress on other parts of the body that may lead to compensatory movement patterns, pain or injury.

The Deadbug

The deadbug is one of the most effective, low-impact exercises for building core stability and is one of my favourite exercises to prescribe to clients!

It teaches you how to stabilise the core while simultaneously moving the arms and legs – a key skill for functional movement. Other benefits include being able to train the core without putting excess strain on the spine, activating deep core muscles like the transverse abdominis which is often underactive in those with lower back pain and there is the added challenge of coordination!

DEADBUG VARIATIONS

Modified Deadbug / “Supine Marches”

• Start by lying on your back and your knees bent at 90-degree angle (so your thighs are vertical).

• Slowly lower your leg toward the floor while keeping your back pressed into the ground.

• Return to the starting position and repeat on the opposite side

  
  

• Tip: Focus on keeping your lower back flat against the ground and avoid arching as your legs move

• Progression: To make this version harder, extend your leg and tap your heel further away from your body

Classic Deadbug

• Start in the same position as modified deadbug, but now also extend your arms toward the ceiling.

• Slowly lower your right arm and left leg toward the floor while keeping your back pressed into the ground

• Return to the starting position and repeat on the opposite side.

  

Deadbug with Stability Ball

• Start in the same position as Classic Deadbug, but hold a stability ball between your hands and knees

• As you lower your right arm and left leg, keep the ball in place with the remaining limbs by pressing into it slightly

• Return to the start and switch sides

• Tips: This variation adds an extra challenge by forcing you to maintain pressure on the ball, engaging the inner core muscles ever more

Deadbug with Resistance Band

• Attach a resistance band to a sturdy object behind your head.

• Hold the band with both hands, arms extended while lowering one leg at a time.

• This variation increases the challenge by adding tension to your upper body, requiring even greater core stability.

• Tip: The added resistance will engage not just your core but also your shoulders and arms

Deadbug Alternative – Seated Core Activation

If you find getting onto the ground is difficult, try this alternative: Seated Core Press

• Sit on the edge of a chair with your feet flat on the floor, not leaning back

• Place your hands on your knees, a table or a stability ball while sitting up tall.

• Press your hands into your knees, the table or the ball without crunching forward with your torso

• Hold for a few seconds and relax, repeat

Incorporating core exercises like the deadbug a few times a week can significantly improve your quality of life. Whether it’s picking up groceries, gardening, or playing with grandchildren, a strong core will make daily activities easier and safer.

Give it a try today!

Want to make sure you’re performing Deadbugs efficiently? Come in and see us at Align Functional Fitness for a free Deadbug Session – contact us at admin@alignfunctionalfitness.com to book a time!