If you think a strong core means endless crunches, think again.

Crunches flex and twist your spine.

The Dead Bug does the opposite — it teaches your body to stay stable while your arms and legs move.

This is the foundation of a real-world core.

It’s how you lift a bag of groceries, reach into a cupboard, or get off the floor without pain.

Why the Dead Bug Works

It’s spine-friendly. Your low back stays neutral while your core resists unwanted motion.

It trains control. You’ll feel your deep stabilizers (transverse abdominis, obliques, multifidi) switch on to hold the line.

It carries over to real life. Every time you move one limb while the rest of your body stays steady — that’s the Dead Bug pattern.

According to research on spinal stability, anti-extension exercises like this activate deep core muscles without increasing compressive load on the spine — exactly what people over 50 need for safe strength.

Source: PubMed

https://pubmed.ncbi.nlm.nih.gov/37606405/

How to Do It

• Lie on your back with arms and knees bent to tabletop (90 degrees).

• Keep your ribs heavy and low back quiet — don’t let it arch.

• Slowly bring opposite arm and leg to the ground.

• Pause for two to three seconds. Return to start. Switch sides.

• Repeat six to eight times per side.

If your low back starts to lift, shorten the range or keep one foot on the floor.

Here's a video clip.

Why We Use It at Redefined Yoga

The Dead Bug is one of our Big Six core exercises. It builds deep stability without pain — a game changer for people over 50 who want to move freely and with confidence.

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