When you hear "dead bugs," you may think of the sucker underneath your fly swatter. But dead bugs are also a fixture in core workouts, even if they don't have the same ubiquity as the sit-ups you may have had to do in gym class.
"Dead bugs are a core exercise done while lying on your back with your arms pointed toward the ceiling and your knees bent at 90 degrees," explains Denise Chakoian, a Rhode Island-based certified fitness trainer and the owner of Core Cycle and Fitness LaGree. "From this position, you slowly lower one arm and the opposite leg toward the floor, then return to the starting position and repeat on the other side."
Sure, you may look like a bug lying belly-up on the ground with your legs in the air. But you won't care later. Unlike the name implies, dead bugs can make your core come alive, which is good for more than the six-pack ab aesthetic.
"Dead bugs are a great exercise because they strengthen the core without putting a lot of stress on the neck or lower back," Chakoian tells Parade. "They also help improve coordination and teach your body how to stay stable during movement. Since they're low-impact, they're a good option for beginners and people recovering from injuries."
Can you do dead bugs every day, though? For starters, Chakoian notes that people with severe back pain, very newly postpartum women and people nursing injuries will want to speak with a healthcare pro before doing dead bugs at all. As for daily dead bugs? Here's what happens to the body when you do dead bugs regularly, according to fitness professionals.
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Consistently working out is key to reaching your goals (and maintaining all your gains). Yet, you may notice changes quickly if you do dead bugs every day for a few weeks.
"Doing dead bugs daily may help people feel more aware of their core muscles and improve their posture within a few weeks," Chakoian says. "Many people notice better stability and control during everyday movements like bending, lifting or getting out of bed."
She adds that you may also start to notice you're less achy and have better posture—that comes from regularly strengthening the core, even for just a short period. Plus, it's easy to make a habit of doing dead bugs daily because they're low-impact. If you develop and maintain a daily dead bug habit, you'll notice you get stronger as your streak continues.
"Over months and years, regularly doing dead bugs can help build a stronger and more stable core. Improved core strength may support better posture and make everyday movements feel easier," she points out. "A strong core can also help protect the lower back and reduce the risk of certain injuries. Better stability and balance can become especially important as people age and want to remain independent."
That said, doing dead bugs every day can have some pitfalls, and it's certainly not a piece of cake. You'll want to make things "easier" on yourself by doing the movement correctly.
"Some people may also rush through the movement and overcompensate with their lower back, which could potentially lead to discomfort rather than benefit," warns Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Garage Gym Reviews. "Daily practice isn't necessarily harmful, but quality matters much more than quantity. Everyone is unique, so make sure to listen to your body."
Your abs may feel sore and tired, too. The good news? Dr. Mohr says that your body will start to adapt, so you'll feel less sore over time. The bad news?
"Doing the same movements, such as dead bugs, every day may eventually limit your core strength gains," he explains.
Chakoian says you may also get bored. Plus, doing dead bugs daily leaves less time for other workouts, including cardio and moves targeting other muscle groups.
"A well-rounded routine is usually more beneficial than focusing on a single movement every day," she states.
Related: Forget Planks—Pilates Instructors Say This Is the Move That Actually Fixes a Weak Lower Back
How To Start Dead Bugging
If you're a beginner, Chakoian suggests starting with 2 to 3 sets of 8 to 10 slow repetitions per side, and focusing on keeping your lower back pressed into the floor.
"Once the movement feels easy and you can maintain good form throughout, you can increase the number of reps or add another set," she tells Parade.
If you're ready for a bigger challenge, Chakoian says you can progress dead bugs by fully extending your leg instead of keeping it at 90 degrees. You can also add light weights to your hand or go slower (you will really feel the burn that way).
Just make sure you're listening to your body—it'll tell you if it's ready for more or needs less.
"The goal is to progress only when you can maintain good control of your core and lower back," Dr. Mohr explains. "Always speak with your doctor or a qualified trainer for guidance on exercise specific to your needs."
Related: What Happens to Your Body When You Lift Weights Every Day?
The right dead bug form is crucial for protecting you from injury and getting the strong core you want, trainers stress.
"The ideal form involves keeping your ribs down, your lower back gently touching the floor and your core lightly braced," Chakoian says. "You should move slowly and purposefully, reaching the opposite arm and leg away from your body without letting your back arch or your torso rotate."
Know your limits. If you can only partially lower your arm or leg while maintaining good form, that's OK. "Control is more important than achieving a full range of motion," she emphasizes.
Also, keep an eye out for key red flags that your form is off.
"Anyone who notices abdominal doming or pain during the movement should stop and reassess their form," Chakoian notes. "As with any exercise, it's important to choose a version that feels comfortable and controlled."
Up Next:
Related: What Happens to Your Body When You Do a Plank Every Day, Personal Trainers Reveal
Sources:
Denise Chakoian, a Rhode Island-based certified fitness trainer and the owner of Core Cycle and Fitness LaGreeDr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Garage Gym ReviewsHence then, the article about what happens to your body when you do dead bugs every day was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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