I refer to this as an Abdominal Bracing exercise. The Band Resisted Dead Bug is a simple yet highly effective core exercise that targets the abdominals—whether you call them your tummy, belly, or stomach. To maximize core contraction, I recommend using a medium to heavy resistance band.
While the movement may look easy, it will challenge your core and abdominal muscles significantly.
Benefits
- Core Activation: Co-activates the transverse abdominis along with internal and external obliques.
- Spinal Stability: Increases stiffness and stability throughout the lumbar spine.
- Improved Core Strength: Helps with posture, balance, and overall functional strength.
Coaching Cues
- Pull the band over your ribs.
- Exhale fully as you extend one leg.
- While extending, push your belly button firmly toward the ground.
Programming
- Frequency: Can be performed during every workout.
- Sets & Reps: 3–5 sets of 8–12 reps per side.
- Time Under Tension (TUT): 4 seconds per repetition.
Follow me on Instagram @kayvanseyri
