The dead bug is used to hit your abs and obliques.
It’s a relatively simple exercise, however I make it more effective by using a special breathing sequence.
- I inhale when my legs are in the resting position (bent).
- I exhale during the entire time which I am performing the leg movement.
This has the effect of maintaining a flat lower back, so that I am not too arched (extended). The reason I do this is because I want my abs to work in the position in which I am trying to live my life.
Inhaling and holding your breath will probably put your lower back into too much extension. That means the ribs will be up in front and my diaphragms will not be positioned correctly for proper breathing, thereby increasing the contribution of anterior neck and lower back muscles to help breathe. This can be problematic for many people and the source of lower back pain and other dysfunction.
Also, if my lower back is too arched, it’s likely my hip flexors will kick in too much and perhaps cramp up.
The TFL Cramp
Some people will experience a TFL cramp in the deadbug position. The TFL is a hip flexor muscle. An overactive TFL is often the result of an anteriorly rotated left pelvis, but it can also cramp on someone whose pelvis is neutral.
In order to get the TFL to turn off, you can try this inhibition technique.
- Sit on a table or bed with your knees hanging off.
- Place a rolled up towel underneath your left or right leg (whichever leg is cramping).
- Lie back on the table and bring your knees to your chest.
- Lower your left leg to the table and proceed to push your leg into the towel.
- Hold this position for 5 breaths and then repeat.
This movement should activate your hamstring and through reciprocal inhibition, turn off your TFL.
Reciprocal inhibition is a neuro-muscular phenomena that allows opposing muscles, called antagonists, of the body to relax or contract. In this case, the hip flexor relaxes as the hamstring contracts as we push it into the towel.