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LESSON 2
Dead Bug and Bird Dog Series

INTRODUCTION
The dead bug is a beginner-friendly movement that helps you grow accustomed
to contra-lateral limb extension while keeping your core stable and protected. Performed
correctly, the dead bug encourages the deep, stabilizing muscles of your low back,
abdominals, and hips to engage, preventing your back from twisting or arching during
the exercise (Williams, 2019). On one hand, the bird dog is a simple core exercise that
improves stability, encourages a neutral spine, and relieves low back pain. It strengthens
your core, hips, and back muscles. It also promotes proper posture and increases range
of motion (Cronkleton, 2019).
In this lesson, you will learn and acquire skills needed in performing the dead bug
and bird dog series of exercises which both are good and helpful in keeping the core
stable and protected.

LEARNING OUTCOMES
Identify the importance of dead bug and bird dog exercise
Perform the different dead bug and bird dog series

Let’s See What ‘s On Your

Mind
Dead Bug and Bird Dog Exercise
Direction: Perform the exercises bellow, and follow the procedure on how to execute
each.

Materials/Resources: yoga mat or anything that could cover and protect your back
when in lying position; space area away from destruction.

Procedure: Dead Bug

(1) Lie flat on your back. Sit down

1 and then engage your abs by pulling
them inward towards your back. Brace
your core. Then, use your abs to
gently lower yourself onto your back.
Keep your back in its natural position
without flattening it. This will help you
do the dead bug in the most efficient
and effective way.
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(2) Extend your arms. Raise your

2 arms toward the ceiling. They should
be in a straight line, with your wrists
and hands directly above your
shoulders. This will allow you to
perform the dead bug correctly and
minimize your risk of injury.

(3) Raise your feet, knees and

3 hips. Bend your legs so that your
knees are above your hips and thighs.
Keep your abs and core engaged as
you slowly lift your feet off the floor.
Continue to use your abs and core to
raise your bent legs so they are in a
90-degree angle. Your knees should
be directly above your hips, forming a
straight line with your thighs.

(4) Lower opposite arms and legs

4 simultaneously. Choose an arm to
lower first. Keeping your abs engaged,
lower it and the opposite leg at the
same time. Bring your arm and leg to
just above the floor and return to the
starting position. Move slowly to
ensure that you engage the proper
muscles and don’t use momentum.
This also keeps you from raising your
back off of the floor.
5
(5) Repeat with the other arm and
leg. Once you’ve finished your first
arm and leg, lift and lower the other
side. This ensures that you develop
both sides of your abs and core
evenly.

(6) Complete eight reps. Gradually

work yourself up to eight reps of the
dead bug.

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Bird Dog

Procedure:

(1) Assume the Start Position: Get onto your hands and knees. Line yourself up so
that your shoulders are directly over your wrists, and your hips are directly over
your knees.

(2) Lift Opposite Arm and Leg at the Same Time. Inhale, exhale
and simultaneously lift your right leg and your left arm. If you are truly
monitoring your body form as you go, you'll likely find this is not as easy as it
may seem. Bring your leg and arm back to their original start position slowly, and
with awareness. Repeat with the other leg and arm. Gradually work yourself up
to eight reps of the bird dog.

You may also visit the link below for video reference:

Dead bug - https://www.sweat.com/blogs/exercises/deadbug

Bird Dog - https://i.pinimg.com/originals/3a/b3/4e/3ab34e4125ced1a14e8aa80055a4b37c.gif

Let’s Connect the Dots

What difficulties have you encountered during the execution of the activity? Cite
difficulty/difficulties and explain.

Answer: _______________________________________________________________
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______________________________________________________________________
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______________________________________________________________________.

How important are the two exercises in keeping your core stable?

Answer: _______________________________________________________________
______________________________________________________________________
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______________________________________________________________________.

How could dead bug and bird dog exercise help one in doing a physical activity?

Answer: _______________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________.

Let’s Talk About It

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WHY THE DEAD BUG:

This exercise is a great way to work in a developmental position (supine), where

we have a great deal of ground contact with our backs. This gives the body more
proprioception of the position that we are in. The Dead Bug allows for us to work in a
fundamental position to resist lumbar extension. This basic pattern can be progressed to
levels designed for improved performance in even the most elite athletes.

BENEFITS:

When you think of abdominal work, you probably think of working your abs for the
purpose of looking good in a swimsuit. But your abs are a key component of your total
core musculature, which actually includes all the muscle groups spanning between your
hips and your shoulders. These muscles work together to transfer movement between
your upper and lower body, and they help stabilize the spine, preventing your spine from
moving in ways it shouldn't. As a result, a strong, stable core helps to promote
coordinated, athletic movement while simultaneously protecting your lower back from
injury.

The dead bug is an excellent exercise for promoting total core stability while
improving contra-lateral limb engagement. This basically means the exercise helps
teach you to effectively move opposing limbs in tandem while keeping your core stable
and your back protected.

The dead bug is also an excellent option for individuals who aren't quite ready for the
more well-known plank exercise. Both movements are designed to help promote core
stabilization, but the plank can be challenging for individuals without much core strength,
or those who have low back pain. The dead bug can help improve the core stabilization
necessary to do the plank while simultaneously adding the challenge of contra-lateral
limb movement to the mix.

Variations of Dead Bug

(1) Traditional Dead Bug

Step 1: Lay on your back with your knees bent. Both your arms and knees should be
pointed up to the ceiling.

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Step 2: Lower your right arm back over your head and your left foot down (bot not
touching the ground) and then bring them both back up.

Step 3: Do the same thing with your left arm and right arm. Alternate back and forth for
the desired amount of repetitions.

Visit the link below for video reference:

https://youtu.be/g_BYB0R-4Ws

(2) Heel Tap Dead Bug

Step 1: Lay on your back with your knees bent. Both your arms and knees should be
pointed up to the ceiling.

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Step 2: Lower your right arm back over your head and slowly lower left foot at a time
and tap the floor with your heel.

Step 3: Do the same thing with your left arm and right arm. Alternate back and forth for
the desired amount of repetitions.

Visit the link for video reference: https://youtu.be/ttANYHmjgLg

(3) Dead Bug Isometric Hold

Step 1: Lay on your back with your knees bent. Both your arms and knees should be
pointed up to the ceiling.

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Step 2: Lower your right arm back over your head and your left foot down (bot not
touching the ground), hold for 8 seconds and then bring them both back up.

Step 3: Do the same thing with your left arm and right arm. Alternate back and forth for
the desired amount of repetitions.

Visit the link for video reference: https://youtu.be/0piQMV-Zg6Y

https://youtu.be/oV1T397FCNU

WHY THE BIRD DOG?

Bird dog is a core strengthening exercise that works both abdominal and back
muscles. It requires a little more coordination than other beginner level back exercises.
And to do this exercise well, you'll need to keep your body posture steady as you lift your
arm and leg. You'll also need to concentrate on the way in which you perform the bird
dog exercise.

PROPER TECHNIQUE AND ALIGNMENT TIPS

To make sure you’re getting the most benefits from the bird dog exercise, you’ll
need to align your body correctly and use the right techniques.
The following tips may seem like a lot to take in when you’re doing this exercise for
the first time. Try focusing on a few of these pointers at a time, instead of trying to learn
them all at once.
Keep your hips level and don’t rotate your pelvis.
Avoid lifting your leg too high or allowing your spine to curve past its natural
position.
Feel a line of energy from your fingertips, all along your body, and out through
your toes.
Keep your spine neutral and engage your core to prevent your back from
sagging.
Don’t allow your chest to sink down toward the floor.

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Draw your shoulder blades back, down, and away from your ears.
Keep the back of your neck in line with your spine.
Move slowly and with control.
Maintain smooth and even breathing.

MUSCLES TARGETED BY THE BIRD DOG EXERCISE

The bird dog exercise works the erector spinae, rectus abdominis, and glutes.
This allows for correct movement, control, and stability of the whole body.
It’s an ideal exercise for people with low back concerns, including hypermobility,
and it can help to develop good balance and posture.
While doing the exercise, focus on moving your body as a whole instead of
isolating the muscles or movements.
The bird dog teaches you to engage your abdominals and stabilize your low back
while moving your extremities. This allows for greater ease and mobility in many
of your daily and athletic movements.

VARIATIONS OF BIRD DOG

(1) Classic Bird Dog

Step 1: Begin by getting down on your hands and knees with your arms shoulder-width
apart and hands directly underneath your shoulders.

Step 2: Next, tighten your core and begin exercise by simultaneously raising your right
arm up and your left leg up at the same time until they are both in line with the rest of
your body. Hold this position for a brief moment and then return to starting position.

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Step 3: Repeat with opposite leg and arm.

Visit the link below for video reference:
https://i.pinimg.com/originals/99/38/1d/99381d5561abd19223679f7c157d47a8.gif
https://youtu.be/-LRjkbEy-qU

(2) Elbow to Knee Bord Dog

Step 1: Begin by getting down on your hands and knees with your arms shoulder-width
apart and hands directly underneath your shoulders.

Step 2: Next, tighten your core and begin exercise by simultaneously lifting opposite
leg with opposite arm up parallel to your torso.

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Step 3: Then round tour spine to bring elbow to opposite knee. Make these two
touches if possible. Hold this position for a brief moment and then return to starting
position.

Step 4: Repeat with opposite leg and arm.

Visit the link below for video reference:

https://thumbs.gfycat.com/BrightCriminalHippopotamus-small.gif
https://youtu.be/1v4_Vsvk3gc

(3) Push-up Position Bird Dog

Step 1: Assume a push up position with your hands slightly wider than your shoulders
and your back straight.

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Step 2: Brace your core as you extend your right arm and left leg. Lower them both but
not your torso. Hold this position for a brief moment and then return to starting position.

Step 3: Repeat with opposite leg and arm.

Visit the link below for video reference:

https://newlife.com.cy/wp-content/uploads/2019/11/28971301-Front-Plank-with-
Arm-and-Leg-Lift-push-up-position-female_360.gif

https://youtu.be/hYhwIzu7cq0

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Let’s Do It!
Dead Bug and Bird Dog Series

Direction: Perform a dead bug and bird dog series. Follow the matrix below. Have a
video documenting your performance and wear your complete work out attire (e.g.,
jogging pants/leggings, t-shirt, shoes and for girls tie your hair up).

Exercises Set(s Repetitions Rest

)
Warm-up: Visit this link for the video: https://youtu.be/cIO_BJNi_8k
High knee pulls 1 30
Bent Over T-Rotation 1 30
Squat Lateral Reach 1 30
Bitt Kicks 1 30 15 sec

Dead Bug Series: Exercise procedure and video links are on each exercise in the
“Let’s Talk About It”
Set 1: 12 reps alternately 5 secs (in
Traditional 2
Set 2: 8 reps alternately between sets)
Set 1: 12 reps alternately 5 secs (in
Heel Tap 2
Set 2: 8 reps alternately between sets)
Isometric Hold 2 Set 1: 4 reps alternately 5 secs (in
Set 2: 2 reps alternately between sets)
1-minute rest
Bird Dog Series: Exercise procedure and video links are on each exercise in the
“Let’s Talk About It”
Set 1: 12 reps alternately 5 secs (in
Classic 2
Set 2: 8 reps alternately between sets)
Set 1: 12 reps alternately 5 secs (in
Elbow to Knee 2
Set 2: 8 reps alternately between sets)
Set 1: 8 reps alternately 5 secs (in
Push-up Position 2
Set 2: 4 reps alternately between sets)
Cool Down:
https://yogapractice.com/wp-content/uploads/2019/06/All-about-Childs-Pose.jpg
https://www.yogaclassplan.com/wp-content/uploads/2013/10/knee-to-chest.jpg
https://s3.amazonaws.com/prod.skimble/assets/1867/skimble-stretch-quad-
right_iphone.jpg
https://www.trainer.ae/articles/wp-content/uploads/2016/04/Side-Bends.jpg
Child Pose
1 30 secs
(Balasana)
Knee-to-Chest-Pose 1 15 secs (each side)
Standing Quadriceps 1 15 secs (each side)
Side Bench Stretch 1 15 secs (each side)

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Note:
 Submission of the video for the Dead Bug and Bird Dog Series must be copied
and pasted in a CD and include it along with your module upon submission.
Compile all videos required in this module (midterm) in one CD.
 Name your file: Chapter 2 (Lesson 2- Dead Bug and Bird Dog Series)
 For the cover of the CD, Title: Module in PATH FIT 1 (Movement Enhancement),
below write your complete name (last, first, middle initial), course, year & section.
(e.g.)
Module in PATH FIT 1 (Movement Enhancement)
DELA CRUZ, JUAN P.
BPEd 1

Let’s Dig Up More

Identification

A.
Direction: Identify whether the following statement is referring to a Dead Bug or Bird
Dog series. Write your answer on the space provided.

___________________ 1. This exercise is a great way to work in a developmental

position (supine).

___________________ 2. Lying on your back with your knees bent. Both your arms and
knees are pointed up to the ceiling.

___________________ 3. You begin by getting down on your hands and knees with
your arms shoulder-width apart and hands directly underneath your shoulders.

___________________ 4. You are assuming a push up position with your hands slightly
wider than your shoulders and your back straight.

___________________ 5. You'll need to keep your body posture steady as you lift your
arm and leg in a cat cow position.

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B.
Direction: Identify the correct sequence on how to properly execute the dead bug and
bird dog exercise. Write the numbers I, II, III and IV on the space provided
corresponding to the correct arrangement of its steps.

Bird Dog

_____ 1. Tighten your stomach muscles, and keep your back stable

_____ 2. Return to starting position and repeat with opposite arm and leg.

_____ 3. Hands directly below your shoulders and knees directly under your
hips.

_____ 4. Reach your right arm forward and your left leg back, without letting
your hip drop to one side. Hold for five seconds, and return to starting position.
Repeat with alternate arm and leg.

Dead Bug

_____ 1. Take a deep breath in. During the exhale, slowly extend your left leg
and right arm toward the floor without letting your back arch.

_____ 2. Flatten your back to the floor and tighten your abdominals.

_____ 3. Lie on your back, arms extended above you with fingers pointing at
the ceiling.

_____ 4. Return to starting position and repeat with opposite arm and leg.

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