Overview

Dead Bug (死虫式) is a intermediate-level Strengthening exercise targeting the Core, Lower Back. Perform 10 repetitions.

How to Perform

1. Lie on your back with arms pointing to ceiling and knees bent at 90°.
2. Slowly lower your opposite arm overhead and opposite leg toward the floor simultaneously, keeping your lower back firmly pressed against the ground.
3. Return to start and alternate sides.
4. The key is maintaining core tension throughout.

中文说明

仰卧，双臂指向天花板，膝盖弯曲90°。同时缓慢放下对侧手臂和对侧腿，保持腰部始终贴地。回到起始位置交替进行。关键是全程保持核心张力。

Target Muscles

• Core
• Lower Back

Benefits

• Relieves lower back tension and pain
• Strengthens core stability
• Builds muscular endurance for spinal support

Safety & Contraindications

• Always listen to your body and stop if you experience sharp pain
• Consult a healthcare provider if you have recent injuries or surgeries

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Wang XQ, et al. A meta-analysis of core stability exercise versus general exercise for chronic low back pain. PLoS One. 2012;7(12):e52082. doi:10.1371/journal.pone.0052082
2. Chang WD, et al. Core strength training for patients with chronic low back pain. J Phys Ther Sci. 2015;27(3):619-622. doi:10.1589/jpts.27.619