Lower Core Progression: Unsupported Dying Bug

The unsupported dying bug exercise takes core strengthening to a new level. Because you won’t be using your feet for support during this exercise, your core muscles will be greatly challenged.

How can I benefit by learning this exercise?

Doing the unsupported dying bug requires a great deal more core strength and control because you're unsupported, and you'll be using both arms and legs with this exercise.

How do I perform this exercise?

Lie on your back with your knees bent, your arms straight up, and your knees bent. In the supported exercise, one foot stays fixed to the surface you are lying on while the other bent knee moves up and down. To do this, slowly lower the unsupported lower limb toward the mat. At the same time, allow the opposite arm to relax overhead. Return to the starting position, and repeat on the other side. For the unsupported exercise, you begin with your arms straight up and both bent knees raised toward the ceiling. You'll then allow one leg to straighten out with the heel hovering just above the floor. At the same moment let your opposite arm relax overhead. Now return your arm and leg to their starting positions. Repeat by straightening the other knee as the opposite arm relaxes overhead. When you put this together you mimic a dying bug.

How many and how often should I do this exercise?

• Sets: 1 - 2
• Repetitions: 10
• Hold: 0 seconds
• Perform: 1 - 2 times per day

Are there other recommendations I need to be aware of?

Protect your back by bringing one knee up or down at a time. Be sure to keep your back in its neutral position at all times during the exercise. And if your back begins to arch as you move your arms and legs, limit the amount of movement of your leg and arm.

What should I watch out for while doing this exercise?

Avoid arching your back during the exercise, as this means you are compensating with other muscles. If you do, back off to where you keep your knee bents as your foot touches down. Engage your core muscles. And move slowly as you exercise so that gravity can provide a challenge to your core muscles.