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A
Diaphragmatic Breathing
Detailed instructions for Diaphragmatic Breathing coming soon.
Dead Bug
B-
Limited Evidence
Limited studies exist but mechanism is scientifically plausible
10 each side
Reps
3
Sets
Daily
Frequency
4-6 weeks motor control
Results In
Beginner
Difficulty
How to Perform
Detailed instructions for Dead Bug coming soon.
Evidence Summary
Dead bug is strongly supported by mechanistic plausibility and is frequently used within core stability programs. Direct RCTs specifically isolating dead bug are limited.
Evidence Type: Clinical studies
Health Benefits
Trains anti-extension motor control. Builds core coordination. Low-load, spine-safe.
Cosmetic Benefits
Improves posture/control. 'Flat stomach' appearance from posture/control, not spot fat loss.
How It Works
Dead bug trains maintenance of lumbar neutrality while limbs move - an anti-extension motor control drill emphasizing TVA/obliques/multifidus co-contraction.
Contraindications & Safety
Easy to 'cheat' with rib flare/lumbar extension. Use regressions if form breaks down.
Goals This Helps
Related Exercises
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C+
Cat-Cow (Cat-Camel)
Detailed instructions for Cat-Cow (Cat-Camel) coming soon.
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B
Romanian Deadlift / Hip Hinge Pattern
Detailed instructions for Romanian Deadlift / Hip Hinge Pattern coming soon.
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