3 Deadbug Variations to Challenge Your Abdominals

You want and need strong abdominals.  I want you to have strong abdominals.


Because it will make you strong in everything else you do.

The Dead Bug is a great abdominal exercise that will build stability and strength, providing protection to the lower back.

I want to share with you three variations that I use with my clients.

Static Hold

The static dead bug hold is a great stability exercise that can help support the lower back better than the traditional plank.  It is still a challenging exercise for intermediate and advanced trainees to train the abdominals none the less.

To set yourself up…

Lay on your back and press your lower back into the floor.  You will feel your abdominals contract.  While holding your abs in and lower back into the floor, raise your arms up to the ceiling and lift.  Lift your knees up with the lower legs parallel to the floor.  Straighten the legs out as far as you can and hold.  For shoulder stability, press the shoulder blades into the floor as you hold.

Do 2-3 sets of 30-45 seconds


Static Hold with Ball

This version should put a little extra kick into the abdominals.  The set up is the same, just place a ball on your stomach and press in while maintaining your lower back into the floor.


Alternating Hands and Legs

This third variation is set up the same as above, but alternate opposite arm and leg out, away from the ball as the other two still push into the ball.


Build up by holding  for a longer amount of time, increase amount of sets or add small weights to the Alternating Hand and Legs version.

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About The Author

Kevin Fulton

Kevin Fulton is personal trainer in Pittsburgh, PA. His goal is to help his clients look, feel, and move better. In his spare time you can find him under a barbell or practicing jiu jitsu.

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