{"id":27632,"date":"2024-08-09T01:00:24","date_gmt":"2024-08-09T01:00:24","guid":{"rendered":"https:\/\/www.fitfatherproject.com\/?p=25288"},"modified":"2025-03-12T00:27:13","modified_gmt":"2025-03-12T00:27:13","slug":"dead-bug-exercise","status":"publish","type":"post","link":"https:\/\/www.fitfatherproject.com\/dead-bug-exercise\/","title":{"rendered":"The Dead Bug Exercise: The Core Workout All Men Over 40 Should Be Doing"},"content":{"rendered":"<span class=\"su-dropcap su-dropcap-style-simple font-size: 15px\" style=\"font-size:0.5em\">T<\/span>he dead bug exercise has become a very popular add-in for many athletes for one simple reason \u2014 it really does strengthen your core!<\/p>\n<p>Dead bugs have been a fundamental part of Pilates for years, as they allow you to strengthen your core without damaging or straining your back.<\/p>\n<p><strong><a href=\"https:\/\/journals.lww.com\/nsca-scj\/Fulltext\/2010\/06000\/Core_Training__Evidence_Translating_to_Better.4.aspx\" target=\"_blank\" rel=\"noopener\">Research<\/a> shows that the dead bug exercise is better than traditional crunches and other core training exercises.<\/strong><\/p>\n<p>Core muscles are designed to stiffen while muscles create movement. This combination allows for the best possible range of movement, flexibility, and strength.<\/p>\n<p><strong>Traditional crunches build core muscle but don\u2019t boost the stability of your body \u2014 and they do increase the risk of a back injury.<\/strong><\/p>\n<p>Once you try the dead bug exercise, you\u2019ll realize why it's so beloved.<\/p>\n<p>Try sitting in a chair with your back pressed against the back of it. Now lift your arms over your head without sticking your ribs out and arching your back. If your lower back comes away from the back of the chair, you\u2019re transferring the strain on your body to your lower back.<\/p>\n<p><strong>That\u2019s the signal that core strength needs to be improved.\u00a0<\/strong><\/p>\n<p>A weak core means the potential to injure your back, preventing you from developing the strength you need to boost stability and performance with other exercises.<strong><br \/>\n<\/strong><br \/>\nFor reference, the name is simply because you look like a dead bug when you complete the exercise, but you definitely don\u2019t feel like one with your increased core strength. In fact, you\u2019ll be much better than a dead bug at getting back on your feet!<\/p>\n<h2>The Dead Bug Exercise: A Step-By-Step Guide<\/h2>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/39.png);\">\n<ul>\n<li>Lie on your back with your lower back against the floor, your legs bent at the knee with your feet flat on the floor, shoulder-width apart. Don\u2019t forget that your lower back has a natural curve; you should be able to fit 3 fingers under it when laid on your back. Your arms should be by your sides, palms down.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/40.png);\">\n<ul>\n<li>Now lift both your arms up to the sky. Keep them straight with your hands directly above your shoulders. Contract your abs and focus on keeping them contracted as you complete the exercise.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/41.png);\">\n<ul>\n<li>Now bring both knees up, keeping the leg bent at 90 degrees. Your knees should be directly above your hips, and your calves parallel to the floor.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/42.png);\">\n<ul>\n<li>Now lower your left leg to the floor, straightening as you do so. At the same time, you\u2019ll need to lower your right arm as close to the floor as possible, the arm should be above your head, still straight, and palm facing upwards. Your arm and leg need to move together, and they must not touch the floor, but they should come as close as possible! Your other arm and leg shouldn\u2019t move from the starting position, and the movement must be slow and coordinated. Doing the dead bug fast will not improve core strength<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/43.png);\">\n<ul>\n<li>Bring your left leg and right arm back to the starting position, and then lower your right leg and left arm. Keep the movement slow to avoid maintaining motion through momentum instead of core muscles. If you use momentum, your lower back will lift off the floor.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/44.png);\">\n<ul>\n<li>Now you just need to return your right leg\/left arm to the starting position; that\u2019s one rep.<\/li>\n<\/ul>\n<\/li><\/ul>\n<p><span style=\"font-weight: 400;\"><div class=\"su-note border-color border-style\"  style=\"border-color:#e1deb3;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fbf8cd;border-color:#ffffff;color:#000000;\"><strong>Pro Tip 1:<\/strong> Ideally, you\u2019re aiming for 3 sets of 8-10 reps, but you can work up to this. You\u2019ll know when to stop as you\u2019ll either feel exhausted or your abs will be shaking.<\/div><\/div><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><div class=\"su-note border-color border-style\"  style=\"border-color:#e1deb3;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fbf8cd;border-color:#ffffff;color:#000000;\"><strong>Pro Tip 2:<\/strong> Once you\u2019ve been doing dead bugs for a while, you can ramp it up by adding strap-on weights to your ankles and wrists, holding a kettlebell or weighted ball above your head as you move your legs up and down.<\/div><\/div><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><div class=\"paper-wrap-ads fat_burning_workout\"><div class=\"side-img show-mobile\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-workout?utm_source=site&utm_medium=banner&utm_term=dead-bug-exercise&utm_content=24 Min Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/free-24-min-workout.png\" alt=\"Free 24min Workout\"\/><\/a><\/div><div class=\"left-side-content\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-workout?utm_source=site&utm_medium=banner&utm_term=dead-bug-exercise&utm_content=24 Min Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><h3>Here\u2019s A Free 24-Min Fat Burn Workout For Busy Men 40+<\/h3><\/a><div class=\"side-img  hide-mobile\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-workout?utm_source=site&utm_medium=banner&utm_term=dead-bug-exercise&utm_content=24 Min Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/free-24-min-workout.png\" alt=\"Free 24min Workout\"\/><\/a><\/div><h5>This powerful workout will reignite your metabolism to burn fat 24\/7 like you did in your 20s\u2026<\/h5><div class=\"side-msg\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-workout?utm_source=site&utm_medium=banner&utm_term=dead-bug-exercise&utm_content=24 Min Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\">Download this Free Workout here. It\u2019s safe, time-efficient, & designed exclusively for busy guys 40+&nbsp;\u00bb<\/a><\/div><\/div><\/div><\/span><\/p>\n<h2>Dead Bug Variations<\/h2>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/8.png);\">\n<ul>\n<li><strong>Change your limb order<\/strong>, such as two arms and one leg or even doing all of them at the same time. Use all your limbs by touching the knee that hasn\u2019t moved with the other hand.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/8.png);\">\n<ul>\n<li><strong>Try different directions,<\/strong> such as one knee bent, the other leg straight out but up at 45 degress, and the same with your hands. You\u2019ll really feel your core burning.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/8.png);\">\n<ul>\n<li><strong>Just use your legs<\/strong> by resting your hands on your stomach and slowly straightening one leg, returning it before doing the other. As always, focus on your core to ensure the exercise is effective.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/8.png);\">\n<ul>\n<li><strong>Add a foam roller; <\/strong>keeping\u00a0your feet on this and stopping it from moving really focuses your mind and helps to ensure you\u2019re doing the exercise correctly.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/8.png);\">\n<ul>\n<li><strong>Add a resistance band<\/strong> between your legs or fixed to a static object. It makes every move harder and more effective.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/8.png);\">\n<ul>\n<li><strong>Use a yoga block<\/strong> between your foot and the wall. This will ensure one leg stays in position while you work the other side. Don\u2019t forget to swap after 8-10 reps. This version is fantastic if you\u2019re trying to build sprinting strength.<\/li>\n<\/ul>\n<\/li><\/ul>\n<p><span style=\"font-weight: 400;\"><div class=\"paper-wrap-ads muscle_building_exercises\"><div class=\"side-img show-mobile\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-muscle-workout?utm_source=site&utm_medium=banner&utm_term=dead-bug-exercise&utm_content=Muscle Workout Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/muscle_building_excise_v2.png\" alt=\"best exercise for men 40+\"\/><\/a><\/div><div class=\"left-side-content\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-muscle-workout?utm_source=site&utm_medium=banner&utm_term=dead-bug-exercise&utm_content=Muscle Workout Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><h3>What Are The 5 Best Muscle Building Exercises For Men 40+?<\/h3><\/a><div class=\"side-img  hide-mobile\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-muscle-workout?utm_source=site&utm_medium=banner&utm_term=dead-bug-exercise&utm_content=Muscle Workout Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/muscle_building_excise_v2.png\" alt=\"best exercise for men 40+\"\/><\/a><\/div><h5>The secret to building age-defying muscle in your in 40s, 50s, & 60s is to modify the best muscle building exercises (bench, squats, rows) to make them safe on your joints\u2026<\/h5><div class=\"side-msg\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-muscle-workout?utm_source=site&utm_medium=banner&utm_term=dead-bug-exercise&utm_content=Muscle Workout Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\">Discover the 5 best exercises here. Download your Free \u201c5 Best Muscle Builders Video For Guys 40+&nbsp;\u00bb<\/a><\/div><\/div><\/div><\/span><\/p>\n<h2>Dead Bug Alternatives<\/h2>\n<p>The dead bug exercise is a type of anti-extension and anti-rotation exercise; that\u2019s why they are so effective at building a strong core. But, no matter how good an exercise is, you need variety in order to keep your interest and continue to build strong core muscles.<\/p>\n<p>The simple fact is that your body is incredibly good at adapting; changing your workout routine is essential to ensure it continues to be effective. So, here are some great alternatives to boost core strength effectively.<\/p>\n<h3><strong>The Plank<\/strong><\/h3>\n<p>The great thing about the plank is there is virtually no limit to the possibilities. You can try the standard starting pose, elbows on the ground, and toes with your body straight. You can upgrade to arms straight with just your hands on the ground. Or, you can try one of many other variations. Try one hand and one leg, or raise your legs when planking. They all work your core.<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/bY6gClKqdF8?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h3><strong>Back Extensions<\/strong><\/h3>\n<p>You\u2019ll need the right bench for this as your body needs to be face down over the bench with your legs and waist supported. You then bend from the waist up and down.<\/p>\n<h3><strong>Ab Wheel Rollout<\/strong><\/h3>\n<p>The classic ab wheel rollout requires a strong core to allow you to pull the ab wheel back to yourself; it\u2019s not as easy as it looks.<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/qeqofno2lSM?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h3><strong>Stability Ball<\/strong><\/h3>\n<p>There are loads of options when using a stability ball that will help build core strength. Try simply sitting on it and having to maintain your balance, lying on it to lift your legs, or trying to plank off it. The burn in your core will be evident.<\/p>\n<h3><strong>Farmers Walk<\/strong><\/h3>\n<p>This classic exercise builds strength throughout your body while strengthening your core.<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/nqGfgIVteoM?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h3><strong>Holding a Dumbell<\/strong><\/h3>\n<p>Try holding a dumbbell in your hand for as long as possible without bending; it\u2019s effective at strengthening your core.<\/p>\n<h3><strong>Walk Outs<\/strong><\/h3>\n<p>Stand up, place your hands on the floor as close to your feet as you can, and then walk them as far away from your body as possible. Return and repeat. Sounds easy until you try it, but you\u2019ll feel the burn in your core.<\/p>\n<p><span style=\"font-weight: 400;\"><div class=\"su-note border-color border-style\"  style=\"border-color:#e1deb3;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fbf8cd;border-color:#ffffff;color:#000000;\"><strong>Want more?<\/strong> To learn more exercises that you can use in your training, visit our complete exercise library on the <a href=\"https:\/\/www.youtube.com\/@Fitfatherproject?utm_source=blog-post&utm_medium=text-link&utm_term=dead-bug-exercise&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Father Project YouTube Channel<\/a>.<\/div><\/div><\/span><\/p>\n  \n  <div class=\"bottom-box author-box-wrap auth4\">\n    <div class=\"author-info\">\n        \n    <div class=\"author-img\"><div class=\"a-thumb\"><img alt='' src='https:\/\/secure.gravatar.com\/avatar\/3781f709396cfe44111ae4cadbeab36e4340860b6b5f0ba7240e5cd65d014d8d?s=150&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/3781f709396cfe44111ae4cadbeab36e4340860b6b5f0ba7240e5cd65d014d8d?s=300&#038;d=mm&#038;r=g 2x' class='avatar avatar-150 photo' height='150' width='150' \/><\/div><\/div>\n        \n    <div class=\"author-details\">\n        <h3>Stuart Carter, <span class=\"ajob\">Dip. PT, Precision&nbsp;Nutrition&nbsp;1 <br>C.O.O., <a href=\"https:\/\/www.fitfatherproject.com\/\">The Fit Father Project<\/a><\/span><\/h3>\n   <h3><\/h3>\n      <\/div>\n        <\/div>\n    \n      <div class=\"clear\"><\/div>\n    <div class=\"author-desc\"><p>Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.<\/p>\n<p>Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.<\/p>\n<p>After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves\u2026 Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.<\/p>\n<\/div>\n        <!--<div class=\"author-nickname\"><strong><u>Brotherhood Nickname:<\/u><\/strong> <\/div>-->\n            <!--<div class=\"author-rights\"><strong><u>Bragging Rights:<\/u><\/strong> <\/div>-->\n      <\/div>\n\n  \n  <div class=\"sales-box-wrap\">\n     <h2>Here\u2019s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength\u2026 Working Out Just 3 Hours Per Week...<\/h2>\n     <p>This proven <strong>\"Old School Muscle Program For Guys 40+\"<\/strong> combines the \u201cold school\u201d bodybuilding secrets with the \u201cnew school\u201d science\u2026 to produce muscle & strength building results fast.<\/p>\n\n     <p>Only for guys 40+ who want to build muscle.<\/p>\n     <p>If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you\u2019ve been looking for\u2026<\/p>\n      \n      <div class=\"sales-img\"><a href=\"https:\/\/store.fitfatherproject.com\/products\/old-school-muscle-osm?utm_source=site&utm_medium=banner&utm_term=dead-bug-exercise&utm_content=OSM Banner&utm_campaign=osm\" target=\"_blank\" rel=\"noopener noreferer\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/old-school-muscle-sales-box.png\" alt=\"\"><\/a><\/div>\n      <div class=\"sales-title\">\n          Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:\n      <\/div>\n      \n      <ul>\n          <li>Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:<\/li>\n\n          <li>The 9-Week Muscle Building Program \u2013 safe, joint-friendly exercises<\/li>\n\n          <li> VIP Accountability Coaching \u2013 our Fit Father Team will personally walk you to success, step-by-step.<\/li>\n      <\/ul>\n      \n      \n      \n      <!--<a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">See the Old School Muscle (OSM) Program overview here. You\u2019ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength \u2013 the smart & sustainable way.&nbsp;\u00bb<\/a>-->\n      <a href=\"https:\/\/store.fitfatherproject.com\/products\/old-school-muscle-osm?utm_source=site&utm_medium=banner&utm_term=dead-bug-exercise&utm_content=OSM Banner&utm_campaign=osm\" target=\"_blank\" rel=\"noopener noreferer\">See the Old School Muscle (OSM) Program overview here. You\u2019ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength \u2013 the smart & sustainable way.&nbsp;\u00bb<\/a>\n      \n      \n      \n<\/div>\n  <!--<div class=\"sales-box-wrap\">\n    <div class=\"sales-title\">If you\u2019re interested in a completely laid out \u201cdone-for-you\u201d muscle building program - designed especially for you as a busy man over 50\u2026<\/div>\n    <div class=\"sales-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2015\/10\/old-school-250cover.png\" alt=\"\"><\/div>\n    <div class=\"sales-content\">\n      <p>Then I\u2019d recommend you read the program overview letter for our <a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">Old School Muscle Program<\/a> (OSM).<\/p>\n      <p class=\"sales-list-title\">Inside OSM, you'll receive:<\/p>\n      <ul>\n        <li>The simple & delicious Muscle Building Meal Plan<\/li>\n        <li>The awesome Old School Muscle workout plans<\/li>\n        <li>Full Muscle Gain supplement guide<\/li>\n        <li>Key accountability steps to help you through your journey<\/li>\n      <\/ul>\n      <a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">Read the Old School Muscle Program overview letter here to see how our plan can help you gain lean, solid muscle and keep you training safely and effectively... whatever your age!<\/a>\n    <\/div>\n  <\/div>-->\n\n  \n<p>*Please know that weight loss results and health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info on the dumbbell French press.<\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitfatherproject.com\/tag\/fitness\/'><span>fitness<\/span><\/a>, <a href='https:\/\/www.fitfatherproject.com\/tag\/tutorials\/'><span>Tutorials<\/span><\/a>, <a href='https:\/\/www.fitfatherproject.com\/tag\/videos\/'><span>Videos<\/span><\/a><\/div>\n<p>Building a solid core is essential to stability and improving performance. The dead bug exercise is a great way to achieve these goals!<\/p>\n","protected":false},"author":4,"featured_media":35785,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[8556,8594,54,8634],"tags":[8595,55,8633],"class_list":["post-27632","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","category-tutorials","category-videos","tag-fitness","tag-tutorials","tag-videos"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.7 (Yoast SEO v26.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Start Building Core Strength With The Dead Bug Exercise<\/title>\n<meta name=\"description\" content=\"Building a solid core is essential to stability and improving performance. The dead bug exercise is a great way to achieve these goals!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitfatherproject.com\/dead-bug-exercise\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Dead Bug Exercise: The Core Workout All Men Over 40 Should Be Doing\" \/>\n<meta property=\"og:description\" content=\"Building a solid core is essential to stability and improving performance. The dead bug exercise is a great way to achieve these goals!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitfatherproject.com\/dead-bug-exercise\/\" \/>\n<meta property=\"og:site_name\" content=\"The Fit Father Project\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/fitfatherproject\" \/>\n<meta property=\"article:published_time\" content=\"2024-08-09T01:00:24+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-03-12T00:27:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2020\/05\/Dead-Bugs.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Stuart Carter\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfatherproj\" \/>\n<meta name=\"twitter:site\" content=\"@fitfatherproj\" \/>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Start Building Core Strength With The Dead Bug Exercise","description":"Building a solid core is essential to stability and improving performance. 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