The many benefits of the “dead bug”

A strong core is the foundation for an active and safe life. Your core enables you to generate power during rotational movements, such as swinging a golf club or tennis racket. It also creates stability around your spine to protect your lower back when you’re lifting and carrying heavy objects, and helps you maintain a proper posture.

Your core comprises many different muscles in the abdomen, back, pelvis, and buttocks. But the major muscles lie within the abdomen: the long rectus abdominis in the front (the “six-pack”); the external and internal obliques on the sides; and the wide, flat transversus abdominis that wraps your midsection like a corset and attaches to your lower ribs, spine, and pelvis.

“Unfortunately, these key core muscles can weaken with age and a sedentary lifestyle,” says Yasaman Zarbafian, an orthopedic clinical specialist and physical therapist with Harvard-affiliated Massachusetts General Hospital.

What is the dead bug exercise?

One of the best (and safest) core exercises for older adults is the dead bug exercise. To do the dead bug, you lie on your back on a flat surface (the ground or your bed) and engage all your abdominal muscles as you move your limbs up and down to imitate a dying insect.

Why the dead bug exercise is great for core strength

Many core exercises don’t address all four major abdominal muscle groups. For instance, traditional sit-ups and crunches may not properly engage the transversus abdominis and only strengthen the “six-pack” and obliques. “In comparison, the dead bug works all the abdominal muscles, even the deep transversus abdominis,” says Zarbafian.

The dead bug exercise can be modified to accommodate almost any age or physical limitations, and its supine position helps protect the back.

How to do the dead bug exercise safely

Zarbafian suggests doing the exercise three to four times a week or incorporating it into your regular workouts. “Focus on quality over quantity,” she says. “You want your last rep to be as good as the first.”

Obtain approval from your doctor or other qualified clinician if you have any physical limitations or health issues related to performing this exercise. “If you feel any pain or discomfort, stop immediately and reach out to your health care provider,” says Zarbafian.

Position. Lie on your back with your knees bent, your feet flat on the floor, and your arms resting beside your body. Begin by tightening your abdominal muscles like you’re squeezing a blueberry in your navel. Don’t hold your breath. “Imagine drawing in your lower abdomen from your pubic bone up toward your navel, like you’re zipping up a tight pair of jeans,” says Zarbafian. Maintain this tension throughout the exercise. Then, one at a time, raise your feet off the floor so both knees and hips are bent at 90° angles. Raise your arms up toward the ceiling so your hands are directly above your shoulders.

Movement. While keeping your left knee bent, slowly extend your right leg, holding it parallel to the floor and a few inches above it. At the same time, lower your left arm backward, extending it past your head, without allowing your back to arch or losing the tension in your lower abdomen. Pause, then slowly return to the starting position.

Repeat the movement on the opposite sides — keep your right knee bent and extend your left leg, while lowering your right arm backward. This completes one repetition (rep). Repeat the back-and-forth movements until you’ve done eight to 12 reps. That’s one set. Rest, then do one or two more sets. “Remember to breathe through the exercise,” says Zarbafian.

Modifications. If the basic dead bug is too challenging, keep your feet flat on the floor and your knees bent, and move only your arms, one at a time, while keeping your abdominal muscles engaged.

If you have difficulty lying on your back, sit on a chair with your back supported. Keep your knees bent at a 90° angle, your feet on the floor, and your arms down at your sides. Then tighten your abdomen, raise one foot off the floor, and extend the leg while you raise the opposite arm so it points to the ceiling. Pause, then return to the starting position. Repeat the movement with the opposite leg and arm to complete one rep.

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