The Many Benefits of the "Dead Bug" Exercise
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Photo by Centre for Ageing Better on Unsplash
Here's why this move is one of the best core exercises for older adults.
By Matthew Solan
A strong core is the foundation for an active and safe life. Your core enables you to generate power during rotational movements, such as swinging a golf club or tennis racket. It also creates stability around your spine to protect your lower back when you're lifting and carrying heavy objects, and helps you maintain a proper posture.
Your core comprises many different muscles in the abdomen, back, pelvis, and buttocks. But the major muscles lie within the abdomen: the long rectus abdominis in the front (the "six-pack"); the external and internal obliques on the sides; and the wide, flat transversus abdominis that wraps your midsection like a corset and attaches to your lower ribs, spine, and pelvis.
"Unfortunately, these key core muscles can weaken with age and a sedentary lifestyle," says Yasaman Zarbafian, an orthopedic clinical specialist and physical therapist with Harvard-affiliated Massachusetts General Hospital.
What is the dead bug exercise?
One of the best (and safest) core exercises for older adults is the dead bug exercise. To do the dead bug, you lie on your back on a flat surface (the ground or your bed) and engage all your abdominal muscles as you move your limbs up and down to imitate a dying insect.
