Dead Bug Banded Belly Breath
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Core Stability
Breathing
Recovery
Banded
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Glute Loop or Mini Band
Mat (optional)
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All Levels
Overview
The Dead Bug Banded Belly Breath adds glute loop resistance to the traditional dead bug breathing drill. By pressing out gently against the band while maintaining diaphragmatic breathing, this movement enhances hip and core stability while reinforcing proper breathing mechanics. It’s an excellent exercise for warm-ups, recovery, or postural control training.
Muscles Worked
PRIMARY:
Core stabilizers
Diaphragm
SECONDARY:
Hip abductors
Hip Flexors
Transverse abdominis
Pelvic floor
STEP-BY-STEP INSTRUCTIONS
Lie flat on your back with arms extended toward the ceiling.
Place a glute loop just above your knees.
Lift your legs so your hips and knees are bent at 90 degrees, keeping shins parallel to the floor.
Press outward into the band to create light tension, while keeping knees aligned.
Press your lower back firmly into the ground to maintain spinal alignment.
Inhale deeply through your nose, expanding your belly with air while keeping your chest relaxed.
Exhale slowly and fully, maintaining band tension and spinal position.
Continue for the prescribed number of breaths before lowering arms and legs back down.
Benefits
Combines breath training with hip and core activation
Reinforces spinal alignment and core stability
Strengthens hip abductors through constant band tension
Useful for warm-ups, rehab, and recovery work
COACHING CUES
Keep lower back pressed firmly into the floor.
Maintain steady band tension throughout.
Breathe deep into the belly, not the chest.
Focus on slow, controlled breaths.
Notes
Dead Bug Banded Belly Breaths teach athletes to link diaphragmatic breathing with core and hip stability. The added band resistance increases demand on the hip abductors while reinforcing posture and control, making it a valuable drill for warm-ups, recovery, and long-term movement quality.