We all know what we should be doing basic exercises. But we understand: sometimes doing planks and sit-ups for days just don’t seem that appealing. That’s why you need a move that targets your core stability in a super functional way, and for that, you need an exercise called dead bug. (And yes, it actually looks like a dying beetle on its back.)
To understand how to properly execute this move and why it benefits cyclists in particular, we spoke with Megan Eyvazzadeh PT, DPT, founder of RunWell and co-founder of Restoration Space in Bethlehem, Pennsylvania.
Why should cyclists do the dead bug exercise?
Eyvazzadeh says that the dead bug is a great foundational exercise for athletes and, if done correctly, can strengthen the core and improve a cyclist’s performance. “Cyclists need to generate a lot power of his legs and waste the least of your efforts on anything other than forward motion,” he explains. “If the spine is stable, the power generated by the leg muscles will be used to drive the rider forward and less energy will be lost overcoming a wet noodle in a mid-body.” Translation: The stronger your abdomen, more efficient your pedaling.
The reason the dead bug exercise stands out from other top moves is because of the functionality it offers. Just think about how you need your core to stay stable as you pedal. You are practically practicing that pose while performing the dead bug.
Research also supports the benefits of core stability for cyclists. A research work published in Current Sports Medicine Reports suggests that cyclists benefit from a strong core, thanks to rewards like lower risk of injury (even lower back pain) and more efficiency and power in the saddle.
How is the dead bug done correctly?
First, prepare properly and learn to maintain a stable spinal position with this exercise, Eyvazzadeh says.
To do this, lie on your back with your knees bent and your feet flat on the floor. Holding this position, “become aware of the natural curves of your spine,” says Eyvazzadeh. “You want your spine to be in a neutral position, which means just a slight arch in your lower back from the top of your hips to your lowest ribs.”
Then raise your neck lower back off the ground, while the head, mid-back, and butt are in contact with the ground. Then place a folded hand towel (about the thickness of your flat hand) under your lower spine.
Before lifting your legs into the air, note the amount of pressure on the towel. Then, engage the abs, drawing the navel towards the column, without deforming the towel, says Eyvazzadeh. When you have that nailed abdominal crunch, it’s time to do the dead bug.
This is how the dead bug exercise is done:
- Lie on your back and lift both legs up, with your knees bent 90 degrees and positioned just above your hips. Keep your spine in a neutral position. Extend your arms above your shoulders and push your shoulders toward the ground. This is your starting position.
- Still maintaining that neutral spine, extend your right leg out, lowering it toward the floor, while simultaneously extending your left arm overhead, also lowering it toward the floor behind you. Keep your left knee on your hip and your right hand on your shoulder.
- Pause, then bring your right leg and left arm back to the starting position.
- Repeat on the opposite side.
- Continue alternating for 30 seconds.
You can practice a combination of flexing your feet and pointing them: Changing your foot position is helpful as the body needs variety, taking into account the angles your joints take during cycling, says Eyvazzadeh.
Are there any common mistakes people make when doing the dead bug?
One mistake people make in this movement is when they do one of two things: flatten the natural curve of the spine or arch their back too much, says Eyvazzadeh. She warns that if you flatten your spine to contract the abdominal musclesor arching to raise or lower your legs disadvantages key muscles needed for running, jumping, or swimming.
If you feel your form breaking or your core disengaging, keep your leg and arm higher off the floor. Or start moving just one arm or leg at a time. This move also takes coordinationso it is sometimes helpful to start with one limb at a time.
How can I make the dead bug more challenging?
Even if you are new to main job, the dead bug is a great exercise to boost core training. If you’ve already mastered the standard dead bug drill, you can kick it up a notch with these challenging Eyvazzadeh variations. Just remember: form is key and keeping that neutral spine still stands.
ipsilateral dead insect
Lie on your back and lift both legs up, with your knees bent 90 degrees and positioned just above your hips. Keep your spine in a neutral position. Extend your arms above your shoulders and push your shoulders toward the ground. Slowly lower your right arm and right leg down at the same time (instead of opposite sides). Pause for a moment, without touching the ground. Then return to the starting position. Repeat on the other side. Continue alternating for 30 to 60 seconds. Do you want more of this movement? Add a yoga block to the static side (as shown).
dead foam roller bug
Lie on your back on a foam roller positioned vertically below you, spine neutral, legs raised with knees bent 90 degrees and positioned just above hips. Extend both arms toward the ground, palms flat (this offers a little more stability). Slowly lower one leg to the floor. Then go back to 90 degrees and repeat on the other side. Continue alternating for 10 repetitions on each side or for 30 to 60 seconds. If you feel confident, add the arms, as in the traditional dead bug.
dead bug with weight
trevor raab
Lie on your back and lift both legs up, with your knees bent 90 degrees and positioned just above your hips. Keep your spine in a neutral position. Take a dumbbell or kettlebell in your right hand and push it over your shoulder (as shown). Straighten the left arm above the shoulder. Pack both shoulders toward the ground. The weight should be directly over the right shoulder. Extend your left arm and right leg toward the ground. Then slowly return to the starting position. Repeat for 10 reps or 30 to 60 seconds. Then switch sides.
dead insect with a ball
Lie on your back and lift both legs up, with your knees bent 90 degrees and positioned just above your hips. Keep your spine in a neutral position. Extend your arms above your shoulders and push your shoulders toward the ground. Place a soccer ball (or a similar sized ball) between your thighs, squeezing it. Keeping your knees bent, lower your legs a few inches. Keeping your core engaged, lift your legs up so your knees are just over your hips. The arms remain straight on the shoulders at all times. Repeat. Do 10 repetitions.
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How should a cyclist incorporate dead bugs into a workout?
If you are new to incorporating the dead bug into your routine, you can practice it daily. “It takes less than five minutes and can be done with a variety of leg and arm challenges (once you’ve mastered the basic form),” says Eyvazzadeh.
But even if you’ve done it before, you can keep it in your workouts at least once a week or up to three timers a week. Try to practice your favorite dead bug variation for at least 10 repetitions.
It is a great exercise for postural trainingadds Eyvazzadeh, making it a great move to practice before getting on the bike to strengthen your spine and heat the core. If you’re doing it on a non-cycling day, make the dead bug at the start of your next force or cardio workout to practice stabilizing your core before doing more loaded or dynamic movementsEyvazzadeh says.
In general, he says that the more you practice the dead bug exercise, the more muscle memory you’ll create to help you perform it correctly. No matter how often or when you do it, remember to take your time, perfect your form, and control the movement before adding any challenging variations.
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