Dead Bug Belly Breath
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Core Stability
Breathing
Bodyweight
Recovery
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Bodyweight
Mat (optional)
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All Levels
Overview
Dead Bug Belly Breaths combine a core stabilization exercise with diaphragmatic breathing. This movement reinforces proper breathing mechanics while keeping the lower back flat against the ground, engaging the core and improving pelvic alignment. It’s an effective drill for warm-ups, cool-downs, or recovery sessions.
Muscles Worked
PRIMARY:
Core stabilizers
Diaphragm
SECONDARY:
Hip Flexors
Transverse abdominis
Pelvic floor
STEP-BY-STEP INSTRUCTIONS
Lie flat on your back with arms extended straight toward the ceiling.
Lift your legs so your hips and knees are bent at 90 degrees, keeping shins parallel to the floor.
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, keeping your lower back pressed into the ground.
Continue for the prescribed number of breaths before lowering arms and legs back down.
Benefits
Improves diaphragmatic breathing and core stability
Reinforces proper spinal alignment
Activates deep core and pelvic floor muscles
Useful for warm-ups, recovery, or rehab-based routines
COACHING CUES
Keep your lower back pressed into the floor.
Breathe into your belly, not your chest.
Move slowly and with control if progressing to variations.
Focus on quality breaths, not speed.
Notes
Dead Bug Belly Breaths train the connection between breath and core stability, laying a foundation for improved posture, spinal health, and performance. This movement is ideal for warm-ups, recovery, and developing mindful control over core engagement.