Dead Bug core exercise
Bodycare,  COACH,  EXTRA,  HEALTH,  September 2023,  Training and Technique,  Training Sessions

Move of the month: Dead Bug

This exercise is great for swimmers looking to improve their body position in the water, strengthening and stabilising your core and back

The Dead Bug is a great core exercise for swimmers looking to improve their body position in the water. It strengthens and stabilises the muscles in our core, spine and back as well as helping with coordination and balance. It can also help with any of us suffering from minor lower back ache (always get yourself checked out by a doctor first!). It’s a very safe exercise and can be done pretty much anywhere you can lie on the floor, making it very accessible.

How to do the Dead Bug

  1. Lying on your back on your exercise mat, allow your shoulders and lower back to sink
    down heavily into the ground.
  2. Lift your arms so they are straight above your shoulders, fists facing inwards.
  3. Lift your legs so that they are at 90º or right angles with your knees above
    your hips.
  4. Breathe out and slowly lower your right arm and left leg almost to the floor, pause.
  5. Breathe in, return them to starting position.
  6. Repeat on other sides.
  7. This is one rep. Try 1/3 sets of 8/12 reps.


Arms only: Keeping your legs in the 90º position move only one arm to the floor at a time.

Legs only: Keeping both arms static, move one legs to the floor at a time.

Use ankle weights or dumbbells to make it more challenging.

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