Exercise Shorts - Dying Bugs (A Deadbug Variation)

YouTube Channel: Ssg Mat The Traveler
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Exercise Shorts: Dying Bugs (Deadbug Variation)
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This is a QUASI-isometric variation of the standard deadbug with an additional oscillation component
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In the standard deadbug you lay flat on the ground, raising your knees and arms straight up as if you’re crawling on all fours. Knees should remain bent so your shoulders, hip crease and knee flexion are all 90 degrees
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The key performance point with these is to keep the shoulders off the ground and slightly flex the spine so your lower back is flush against the ground. As you breathe out, imagine flattening your belly button to the ground. Don’t flex your neck however, and touch chin to chest. Instead, be mindful to keep your neck neutral
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You should feel tension in your abs but relief in your lower back as it cannot maintain tension in this anterior flexed position.
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For the “dying bug” variation shown here, simply oscillate your arms and legs slightly to engage muscles deep in the spine and lateral stabilizing muscles in the trunk and hips
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A good starting point is to do 15-30 seconds each side once or twice a day, eventually building up to a full minute or longer. You don’t need to do these “to failure” or with an egregious amount of volume, just daily consistency for weeks and months
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These are a low time commitment, high ROI movement that yield tremendous benefits if done consistently!! 💪🏾😁
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