Thank you for this video. I noticed I had tight hip flexors from sitting so much. I found a while back that they were not actually weak. So I did some research and found out the tight/cold feeling of my hip flexors could be from it overcompensating for a weak muscle. This led me to find out about the transverse abdominis (tva). My stomach bulges and I have anterior pelilvic tilt. I am taking better care of my diet now but I always felt that area being "loose." So I looked up tva exercises and started doing them. Well, after a few weeks I noticed the tight feeling in my hip flexors was vastly improved! That leads me to this video. I find the Dead Bug exercise (when done properly) and its progressions to be the most effective exercise for building strength in the tva in my opinion. I have moved on to using dumbbells with this and I can feel the tva area working like no other exercise. I've tried hollow body holds, etc. My hip flexors are loving it and my resting squat feels so much better as well as being more upright. I wanted to share this so people don't have to waste time. I suggest confirming my experience with a professional since they know anatomy and the science. I wanted better posture for singing and I noticed my breathing has improved for singing as well. God bless you all! Hope this helps.
Hey! Does this exercise and plank help in fixing anterior pelvic tilt.. like I'm really confused right now, whether I have weak hip flexors or tight hip flexors, whether I have weak core or i have tight glutes or tight quads.. or weak lower back .. this is too complicated!
@@sudhanshupandey5003 I found out things on my own but I think speaking with a professional will help. There are exercises on CZcams to find out if your hip flexors are tight or weak so you can try them. Yes, this can be confusing because the human body is so complex and it's all connected. One area affects the other. I never got tested for anterior pelvic tilt by a professional but I know I have it or had it. My posture is so much better now but I have been working out and eating nutritious food too. I think this exercise is still worth trying. I stopped for a while but now I am doing it again. It is tough without weights. Make sure you go slow and have good form. Hope this helps.
Hey! Love your videos for real people and real problems. Love how you stress safety and gradual training. Would you please consider doing core strengthening video for post partum and c-sections? There is too much contradicting and potentially damaging info out there.
Great explanation of dead bug exercise why and how. I’ve been using this exercise for years, improves my running and skiing. I’m passing this video on to friends and family.
I came across your site while researching exercise for lower back pain etc.. I love the easy instructions for this exercise. I have one question. I don't have pain in my lower back when I do this but I do have some pain in the right side around the hip which I know is a mixture of tendonitis, arthritis and tightness from sitting (I also watched the video about sitting/standing and it's very helpful🙏). Can I still continue do the dead bug exercise if my hip is hurting?! 🙏 Actually, my hip hurt less as I continued, so hopefully you'll agree that's a good sign!
I had 3-4 vertigo attacks in last 10 years. Interestingly I started observing that it could be due to muscle imbalance I have. I did dead bug for first week and found upper back getting bulged. Next week did a blunder by not using hands. The muscles went up and had a severe vertigo attack. Any help to bring upper back muscles down would be of great help
Hi, I am Amit Borse, age 38. I am experiencing pain in my lower back as my disk spaces are narrowing, and the orthopedic doctor told me to do only hip extension exercise. Kindly suggest me dead bug exercise is good or glute bridge exercise. Please reply....
Hi! I was attempting the Dead Bug, and I felt a clicking in my Lumbar when I extended my legs out, on both sides. Is that normal? Or does that mean I need to build my back and core strength? Thank you!
Most likely you didn't "brace" your core, and instead you extended through your lumbar spine, which you don't want to do. You don't want to feel your low back, you want to feel your abs only.
When I was taught this exercise my trainer taught me to keep my low back against the floor? Why is this wrong? She taught me this a a good cue to learn for any exercises lying down
What he said is " No movement on your back and it should be neutral. The back position has to be no contact to the floor and not too high from the floor. Check with your hand the space under your back and the floor.
This right now, is the only core exercise I can actually do without desperately wanting to giving up. Thank you!
have you progressed into anything new?
Thank you for this video. I noticed I had tight hip flexors from sitting so much.
I found a while back that they were not actually weak. So I did some research and found out the tight/cold feeling of my hip flexors could be from it overcompensating for a weak muscle. This led me to find out about the transverse abdominis (tva).
My stomach bulges and I have anterior pelilvic tilt. I am taking better care of my diet now but I always felt that area being "loose."
So I looked up tva exercises and started doing them. Well, after a few weeks I noticed the tight feeling in my hip flexors was vastly improved!
That leads me to this video. I find the Dead Bug exercise (when done properly) and its progressions to be the most effective exercise for building strength in the tva in my opinion. I have moved on to using dumbbells with this and I can feel the tva area working like no other exercise. I've tried hollow body holds, etc. My hip flexors are loving it and my resting squat feels so much better as well as being more upright.
I wanted to share this so people don't have to waste time. I suggest confirming my experience with a professional since they know anatomy and the science.
I wanted better posture for singing and I noticed my breathing has improved for singing as well. God bless you all! Hope this helps.
Hi Edward, thank you for sharing. This is helpful to me. God bless you too!
Hey! Does this exercise and plank help in fixing anterior pelvic tilt.. like I'm really confused right now, whether I have weak hip flexors or tight hip flexors, whether I have weak core or i have tight glutes or tight quads.. or weak lower back .. this is too complicated!
@@sudhanshupandey5003 I found out things on my own but I think speaking with a professional will help. There are exercises on CZcams to find out if your hip flexors are tight or weak so you can try them. Yes, this can be confusing because the human body is so complex and it's all connected. One area affects the other.
I never got tested for anterior pelvic tilt by a professional but I know I have it or had it. My posture is so much better now but I have been working out and eating nutritious food too. I think this exercise is still worth trying. I stopped for a while but now I am doing it again. It is tough without weights. Make sure you go slow and have good form. Hope this helps.
Love seeing the whole progression. Well done thank you.
Very well explained! Quality over quantity when it comes to dead bugs.
Hey! Love your videos for real people and real problems. Love how you stress safety and gradual training. Would you please consider doing core strengthening video for post partum and c-sections? There is too much contradicting and potentially damaging info out there.
Great explanation of dead bug exercise why and how.
I’ve been using this exercise for years, improves my running and skiing. I’m passing this video on to friends and family.
Thanks for sharing!
Thank you for the exercises!!
You're so welcome!
Many thanks for explaining it thoroughly, dead bug is also my favourite core exercise.
Awesome....my pt had me doing them at the 2nd progression from the start and I had lots of pain....so thanks for the explanation.
Excellent video. Thank you for the detail and thorough instructions
You're welcome!
Thank you
That was very well explained and helpful! Thank you!
You're very welcome!
Simple and effective thank you !
I'm in SO MUCH pain....really hoping these help!!
Thank you immensely for this.
You're very welcome!
Thank you for this outstanding video. So clear and great pace 🙌🏼
Thanks sir
Good
I came across your site while researching exercise for lower back pain etc.. I love the easy instructions for this exercise. I have one question. I don't have pain in my lower back when I do this but I do have some pain in the right side around the hip which I know is a mixture of tendonitis, arthritis and tightness from sitting (I also watched the video about sitting/standing and it's very helpful🙏). Can I still continue do the dead bug exercise if my hip is hurting?! 🙏
Actually, my hip hurt less as I continued, so hopefully you'll agree that's a good sign!
Awesome explanation
Thank you for the detail instruction. Can i fold a small towel to support the little natural arch at the lower back?
I just put my shirt
A must exercise for cycling enthusiasts 😀
I feel like I’m getting a thigh workout.
Make sure your back is flat, especially your lower back, tense and flat on the ground. You have to force it.
Well explained 👍👍
Thank you 🙂
Very well explained..
I had 3-4 vertigo attacks in last 10 years. Interestingly I started observing that it could be due to muscle imbalance I have. I did dead bug for first week and found upper back getting bulged. Next week did a blunder by not using hands. The muscles went up and had a severe vertigo attack. Any help to bring upper back muscles down would be of great help
4:03 "This shouldn't cause you any discomfort."
Do I really have to lie on a hard surface?
We're using a Yoga Mat to cushion the floor a bit. You can get a Yoga mat that is thicker if you like.
When im extending, I feel clicks in my back. Should I stop?
thank you so much!!
Confusing when adding the arms. Will get it with practice.
Why is my right side hip popping when I extend my leg out
Hi, I am Amit Borse, age 38. I am experiencing pain in my lower back as my disk spaces are narrowing, and the orthopedic doctor told me to do only hip extension exercise. Kindly suggest me dead bug exercise is good or glute bridge exercise. Please reply....
Is it okay to do this exercise if i have osteoporosis? I know with all exercise i need yo keep my back straight. No bending or rounding.
Should I feel my glutes tighten as I keep my lower back flat on the floor or am I pushing down my spine too much?
When breath in and out pls?
How can we use resistant bands to this exercise
Hi! I was attempting the Dead Bug, and I felt a clicking in my Lumbar when I extended my legs out, on both sides. Is that normal? Or does that mean I need to build my back and core strength? Thank you!
Most likely you didn't "brace" your core, and instead you extended through your lumbar spine, which you don't want to do. You don't want to feel your low back, you want to feel your abs only.
@@BackIntelligence thank you! I will watch the video again and make some adjustments. Thank you! 😁
While moving my left leg I feel some movement all the way to my back like something tilting!
😭😭I can't do it...
When I was taught this exercise my trainer taught me to keep my low back against the floor? Why is this wrong? She taught me this a a good cue to learn for any exercises lying down
What he said is " No movement on your back and it should be neutral. The back position has to be no contact to the floor and not too high from the floor. Check with your hand the space under your back and the floor.
Great
Thank you
You're welcome