Core Strength Training: Dead Bug Movement!

Core strength: The ability to maintain a stable and neutral spine without deformation during exercise!

Core strength is very important in exercise! Only with a stable core can the power of the distal limbs be better transmitted while avoiding injuries!

Core strength training is different from active waist and abdominal training! Core strength is about collaboration and coordination. The muscles of our abdomen, back, deep spine, and glutes must work together to keep our lumbar spine in a neutral position when we move. The more stable the core, the greater our potential to be able to lift heavier weights safely.

What I want to show you today is a classic core strength training movement: the dead bug movement!

The action is performed by lying on your back, keeping the spine in a neutral position, and then adding the movements of the limbs. At this time, your core muscles will be activated to prevent the lumbar spine and shoulder blades from moving away from the correct position when the limbs move!

Unlike sit-ups and crunches that only train the surface of the abdomen, it can train the core muscles on the front of the entire body.

During the process, you have to feel the position of your spine and adjust your breathing (natural and balanced diaphragmatic breathing). Once your spine flexes and extends, it means you are doing something wrong!

​The following is a video demonstration! If your neck feels uncomfortable, you can put a towel or clothes under your head: