Deadbugs are exercises designed to target your lower abdominal muscles. Another objective of these exercises--as well as a benefit--is to instruct you on how to begin to move your legs and arms independent of your spine. As you go through this exercise, you must keep in mind that your objective is to keep your pelvis, spine and lower abdominal muscles still while you move your legs, arms and then both your legs and arms alternately.
Before trying deadbugs, it would be beneficial to you to perfect the pelvic tilt exercise on which the deadbugs exercises are based. Deadbugs are an extension of the pelvic twist exercise--which involves you squeezing your rear end as you lie on the ground in an effort to tighten your abdominals--and start in the pelvic twist position.
In this how-to process, you will need exercise clothes, free space on the ground, determination and a mat for support and comfort.
1. Start off in the Right Position
Place your mat on a free space on the ground and lay down on your back. Bend your knees and spread both of your feet apart as you make sure that your arms stay at your side. Begin to squeeze your rear end to press the small of your back towards the ground. Tilt your pelvis into a position that is neutral, which is defined as a position where your lumbar curve is normal or flat.
2. Begin the Movements with Your Arms
In a slow and controlled motion, extend one of your arms above your head and then bring it down again in the same movement; do the same motion with your other arm. Keep in mind that you must always concentrate on not allowing your lower back to arch up during this movement.
3. Begin the Movements with Your Legs
After you have completed a set of motions with both of your arms, you are ready to incorporate movement into your legs. Lift one of your legs up off the ground so that it gets to about a height of six inches. Hold it in this pose for a few seconds and then return it to the ground again. Perform this exact, same movement with your other leg. Keeping in mind that this movement is harder than that with the arms; take care not to let your spine arch or move from side to side as you do this movement.
4. Begin the Movements with Both Your Arms and Legs
After you have gone through the motions with your arms and legs, respectively, it is time to incorporate motion with the arms and legs at the same time. To do so, raise one arm in the air while also lifting the leg opposite to it in the air at the same time. Perform this same motion and arrangement with the other arm and leg. Form is of the utmost importance at this stage, so always ensure that you do not move or sway your pelvic or abdominal region during this movement.