Dead Bug Exercise Variations: Head Lift. This can help prevent injury. The dead bug exercise starts you off laying on your back, with your arms extended in front of your shoulders with your hips and knees to a 90-degree angle. To do the exercise all you need is a clear space on the floor. This is the same exercise as the second progression, but with weights. This is how the dead bug benefits your life: It improves balance and stability. The dead bug exercise is a great technique to strengthen your core and ab muscles without putting a strain on your lower back. The Core-Engaging Benefits of the Dead Bug Exercise ... often associated with planks or any other kind of crunch," Lemere continues — hence why Lemere thinks dead bugs are such a great exercise. The dead bug is a great core move that targets and strengthens the abdominal wall. The Core-Engageing Benefits of the Dead Bug Exercise ... associated with planks or any other kind of crunch," Lemere continues — hence why Lemere thinks dead bugs are such a great exercise. What is excellent about this dead bug exercise variation is that by performing a head lift, you not only are working on your core stabilization, but you are also targeting recruitment of your deep neck flexors!Deep neck flexor muscular endurance is an important indicator of good neck stability and health! This improves your posture and helps relieve and prevent low back pain.Dead Bugs Exercise Variations – The Best and Most Underutilized Exercise Proper Motor Control Development. DEMONSTRATION. Introduced to me by the fellas over at Strength Faction, this exercise has quickly become my favorite core exercise for my clients and myself. This exercise helps to improve core strength, coordination, balance and flexibility. Beginners can modify this slow, controlled movement and athletes can try dead bug exercise progressions. The dead bug exercise is a great way to promote improved core stability. Move through 3 sets of 10. Benefits. what are the Benefits of the Dead Bug? Add light dumbbells to arms and/or add ankle weights to legs (or heavier shoes). Being able to keep your core stable while you move the rest of your body is key to proper whole-body movement. People are often cued to tighten their abs (engage their core!) The dead bug exercise is a safe and effective way to strengthen and stabilize your core, spine, and back muscles. SETS AND REPS. Do 2 to 4 sets of 8 to 12 repetitions on each side. Start by lying flat on your back with your knees bent and your feet flat on the ground. and press their lower back into the floor prior to initiating the movement. 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