Why Dead Bug Is One Of The Best Core Exercises

If you’re tired of endless crunches but still want a strong, stable core, the dead bug is your new best friend!

Why You Should Do Dead Bugs

• Protects Your Back: Teaches you to brace your core and keep your spine safe. Dead bug exercises activate deep core muscles, supporting your spine (Kibler et al., 2006)[1].
• Builds True Core Strength: Unlike crunches, dead bugs train your core to resist movement, which is crucial for everyday activities and injury prevention.
• Boosts Coordination & Balance: Trains both sides of your body to work together, improving movement efficiency.
• Reduces Risk of Injury: A stable core means less chance of tweaking your back—whether you’re at the gym or just reaching for something on a high shelf.

The Research

Anti-extension core exercises like the dead bug are effective for improving core stability and reducing back pain (Behm et al., 2010)[2]. Anti-extension exercises are designed to stop your spine from arching too much—think of them as teaching your core to “brace” and keep everything stable. The dead bug is a perfect example: as you move your arms and legs, your core has to work hard to keep your spine neutral and resist that urge to over-extend.

Core stability is all about how well the muscles in your abdomen, back, and pelvis work together to support your spine. When your core is strong, it helps distribute movement and force more evenly throughout your body. This takes pressure off your lower back, encourages better posture, and can actually help ease or prevent back pain.

A Few Tips Before You Start

Proper form is everything! Make sure you’re really engaging your core and not letting your back arch off the floor. If you’re dealing with back pain or any injuries, it’s always smart to check in with a healthcare provider or physical therapist before trying new exercises. They can help you adjust the dead bug to your needs and make sure you’re getting the most out of it—safely.

Why Coach Mia Loves the Dead Bug

I’m a big fan of the dead bug—here’s why it’s a staple in almost every MSFits program:

1. Endless Variations for Everyone: Whether you’re working around an injury or ready for a challenge, there’s a dead bug variation that fits your needs. From basic setups to advanced progressions, it can be tailored for any skill level.

2. Beginner-Friendly & Athlete-Approved: This move is gentle enough for beginners to master core control, but also tough enough to challenge seasoned athletes. It’s a go-to for building strong foundations or leveling up your training.

3. Teaches True Core Stability: The dead bug isn’t just about “feeling the burn”—it trains your core to resist unwanted movement, which is key for protecting your back and moving well in real life.

4. Improves Mind-Body Connection: Because you have to coordinate opposite arm and leg movements while keeping your core engaged, the dead bug helps you build better body awareness and control.

5. Supports Everyday Strength: The skills you gain from dead bugs translate to daily life—lifting groceries, picking up kids, or even sitting with better posture.

6. Safe for Most People: Unlike some crunches or sit-ups, dead bugs are gentle on your spine and can be easily modified, making them accessible for almost anyone.

If you’ve struggled with core exercises before, don’t worry—the dead bug can meet you where you’re at and help you get stronger, one rep at a time!

Want to know which variation of dead bug work for you? Email us at hello@motivatedstrengthfitness.ca for a video demo or book your consult for a personalized core routine!

See you on the mat,

Coach Mia

References:

1. Kibler, W.B., Press, J., & Sciascia, A. (2006). The role of core stability in athletic function. Sports Medicine, 36(3), 189–198.

2. Behm, D.G., et al. (2010). Effectiveness of traditional and nontraditional core exercises. Physical Therapy in Sport, 11(3), 112–118.