How to Do the Dead Bug Exercise Correctly | Core Workout for Beginners - video Dailymotion

Mobile Physiotherapy Clinic

Welcome to Mobile Physio – To Keep You Mobile, Powerful and Flexible!  In this video, physiotherapist Nitesh Dhameliya demonstrates the Dead Bug exercise, one of the safest and most effective ways to build core stability, protect your spine, and reduce lower back pain.  🔹 Benefits of the Dead Bug:  Strengthens deep abdominal muscles Improves posture and spinal alignment Enhances balance and coordination Reduces stress on the lower back Safe for beginners and advanced levels  🔄 What’s Inside This Video:  ✔️ Step-by-step Dead Bug tutorial ✔️ Variations for all fitness levels ✔️ Common mistakes to avoid ✔️ Physiotherapy-approved core tips  👉 Add the Dead Bug to your daily routine and see the difference in your strength, stability, and mobility!  🔔 Follow Mobile Physio for more physiotherapy exercises, fitness tips, and rehab routines designed to keep you moving strong.  🌐 Visit us: https://homephysiotherapyexercises.com/dead-bug-exercise/  #DeadBugExercise #CoreStrength #BackPainRelief #Physiotherapy #MobilePhysio

Transcript

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.

How to Do the Dead Bug Exercise Correctly | Core Workout for Beginners

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