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Kalinga State University Department of Physical Education 1st Semester, SY 2021-2022

This document provides instructions for performing the dead bug exercise and its variations to strengthen the core muscles and lower back. The basic movement involves lifting the arms above the shoulders and legs above the hips, then lowering the right arm and left leg just above the floor while keeping the back pressed to the ground. This is held for 10 seconds before returning to the start. Variations include lowering both arms, both legs, or arms and legs together. Performing the exercise and its variations correctly with control is assessed through self-video analysis.

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WALLANG, Nicol B.
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53 views

Kalinga State University Department of Physical Education 1st Semester, SY 2021-2022

This document provides instructions for performing the dead bug exercise and its variations to strengthen the core muscles and lower back. The basic movement involves lifting the arms above the shoulders and legs above the hips, then lowering the right arm and left leg just above the floor while keeping the back pressed to the ground. This is held for 10 seconds before returning to the start. Variations include lowering both arms, both legs, or arms and legs together. Performing the exercise and its variations correctly with control is assessed through self-video analysis.

Uploaded by

WALLANG, Nicol B.
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Doc. Ref No.

: PED-TOS-04
Kalinga State University Effective Date: Oct. 4 ,2021
Department of Physical Education Revision No.:
1st semester, SY 2021-2022 Page No.: 1

LESSON #9 – Dead Bug Series


Dead bug series: These is an exercise that develop the core strength and stabilization. It also
prevents and relieve low back pain by protecting our lower back.

1. Lift the arms, so the elbows are above


the shoulders with the fist facing each
other. 
 Make sure the hands and legs are
raised parallel to each other
throughout the exercise
2. Lift both legs, so the knees are directly
over the hips.
3. On an exhale, slowly lower the right arm
and left leg at the same time until they are
just above the floor.
 The abdomen is tensed throughout
the exercise and keeping the lower
back into the ground.
4. Hold for ten seconds. (Note: arm and leg
not touching the floor).
5. Return to the starting position (picture 1
position).
6. Repeat #3 with your left arm and right leg. Hold for ten seconds.
7. Perform this for five repetitions.
8. Maintain breathing and tuck abdominals.
Variations:
A. From the starting position, exhale while lowering both arms until just above the
floor and hold for ten seconds then back to position.
B. From the starting position, exhale, lowering both legs until just above the floor
and hold for ten seconds and back to position.
C. From starting position, lower both arms and both legs until just above the
floor and hold for ten seconds then back to start position.
 Repeat A, B, & C five more times

Activity 7: “DEAD BUG”


 Have documentation (video) of yourself executing the basic dead bug exercise, including its
variations.
 Play the video and answer the questions with yes or no.
 Put your pictures in an A4 bond paper.
 Submit the self-assessment and the your pictures in Google classroom.
Scoring: 2 points for yes, 1 point for no.
Indicators Yes No
Hands and legs are raised parallel to each other throughout the exercise
Arms and legs are just above the floor
Can hold the position for 10 seconds
Variation A is performed correctly
Can hold variation B position for 10 seconds
Arms and legs are not touching the floor when performing variation C
Keep practicing for the improvement of the movement and be prepared for an actual
performance via messenger video call.

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