Exercise Guide

Dead Bugs

HumanMuskelMuskelMuskel
Rectus Abdominis, Obliques
Quadriceps
rating: Ø 4.13 through 23 votes
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required:Nothing
optional:Fitness Mat, Dumbbells (2), Weight Cuffs
level:Easy
type:Strength
Starting PositionExecution - 1nd Step
Execution - 2rd Step

General and Specifics

Starting Position

  • lay your back on the ground or a fitness mat
  • your head rests on the floor, too
  • hold your arms stretched out and up
  • bend the knees to 90 degrees, the thighs are vertical to the ground, the shanks parallel to the ground

Correct Execution

  • lower one leg and the opposite arm
  • stretch out the leg, so that the extremities are about parallel to the ground
  • it is not about how fast you are, but a slow and concentrated motion
  • afterwards, invert the movement
  • do not let the legs touch the ground, otherwise you take tension from the core
  • do several reps in a flowing motion

tips for the workout

  • use weight cuffs or light dumbbells to impede the exercise
Suggestions for this exercise?!

Related exercise lists:

Rectus Abdominis, Obliques, Core, Abs, Strength