Dead Bug Exercise Variations w/ Total-PT & Lauren Shanaphy

If you find yourself navigating home workouts and exercises on your own, remember there are always variations and modifications that will help YOU get the most out of the movements.

Here are some different ways to perform the dead bug compiled into one video, sped up.

Scroll down to see the individual variations at regular speed and read on to see reasons WHY you should modify!

#1 Regular Style, Opposite Arm/Opposite Leg

#2 Short Lever, keeping the knees bent

#3 Reach with weights

#4 Reach with band

#5 Wall Push

#6 Wall Pull

Why should you vary this movement?

  • Loss of position (back arching, pelvis moving)

  • Pain during motion

  • Abdominal strain (especially during pregnancy, postpartum or with diastasis recti)

  • Coning/doming (bulging of your abdominals)

Which version is best?

  • The one you feel the most control during

  • The one you feel the abdominals engage the most during

  • The one you are most successful during

  • The one that challenges you the most without any negative events

 

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