00:00Hey everyone, welcome back to Mobile Physio, the channel where we help you stay mobile,
00:05powerful, and flexible. Today we're diving into one of the most effective core stability exercises
00:10out there, the Dead Bug. Benefits of Dead Bug Exercise. If you struggle with lower back pain,
00:16poor posture, or weak abs, the Dead Bug is your new best friend. It trains your deep core muscles
00:22to stabilize your spine, safely and effectively, without putting stress on your lower back.
00:27How to do Dead Bug Exercise? Alright, let's break it down step by step. Lie flat on your back.
00:34Arms straight up. Knees and hips at 90 degrees, like a tabletop. Engage your core by flattening
00:41your lower back into the mat. Slowly extend your right arm and left leg toward the floor.
00:47Keep your core tight, no arching in your lower back. Bring them back, and switch sides. Start
00:52with 8 to 10 reps on each side, and aim for 2 to 3 sets. Common mistakes to avoid. Avoid these common
00:59mistakes. Avoid letting your lower back arch off the floor. Avoid moving too fast. Avoid holding
01:04your breath. Slow, controlled movements with steady breathing give you the most benefit. Now, here are
01:10some cool variations you can. Try based on your level. Heel taps, great for beginners. Just tap one
01:18heel down at a time. Swiss ball dead bug. Squeeze a ball between your hands and knees for extra core
01:23activation. Resistance band dead bug. Add some tension by holding a resistance band while moving
01:30your limbs. Weighted dead bug. Hold light dumbbells for an added challenge. Add the dead bug to your core
01:35routine and you'll start to notice better posture, more stability, and less back pain. If you found this
01:41helpful, give it a like, subscribe to Mobile Physio, and hit the bell so you never miss an update.
01:47Let's keep you mobile, powerful, and flexible.
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