When it comes to abs, everyone’s looking for that quick ticket to a flat, strong stomach. Unfortunately, there’s no one ~magic~ move that’ll give you a six-pack. But there are some exercises that can help you on your way to a stronger, more sculpted core—and I'm not talking about crunches.
The “dead bug” exercise (which, yes, isn't the most beautiful name for an exercise) is one of the simplest and best moves out there when it comes to strengthening your abs and core, without putting extra strain on your back. That's because it engages your deep inner core, including your transverse abdominis and pelvic floor.
Ready to give this move a try? Check out how to perfect your form, and get well on your way to a stronger core.
How To Do Dead Bug
How to: Lie faceup on floor with your arms and legs in the air, knees bent 90 degrees. Maintaining contact between low back and floor, brace your core, then slowly and simultaneously lower your right leg until your heel nearly touches floor and your left arm until your hand nearly touches floor overhead. Pause, then return to start and repeat on the opposite side. That’s one rep.
Sets/reps for results: 2 to 3 sets of 10 to 20 reps (depending on fitness level)
Form tips: Focus on flattening your spine into the ground, and avoid arching. Think about knitting your ribcage shut and pulling your hip bones closer to your ribs.
Benefits Of Dead Bug
As mentioned, dead bug is a primo move for targeting your core, without a lot of strain on your lower back. It's also fantastic for toning your obliques, while working on improving spine stabilization. And beyond muscle-building, this simple move can also improve mobility in your shoulders and hip joints.
For all these reasons, I think dead bug is also a great exercise if you're coming back from an injury and need to build up strength, mobility, and stability. Or, if you're a new mom, this exercise is fantastic for post-natal core training.
Make Dead Bug Part Of Your Workout
Dead bug is a fantastic addition to a dynamic warm-up, or as a way to activate your core before a strength workout.
Otherwise, if you're looking for a core exercise that doesn't involve planking or crunches, this one is a great alternative. It fits seamlessly into any abs or core-centric workout, whether you complete it as a superset with bird dog exercise, or complete three sets of dead bug on its own.
To make it a bit more challenging, you can hold a dumbbell in your active hand, then do all reps on one side before switching, rather than alternating.
Try Davi's complete core workout that features dead bug:
However you incorporate dead bug into your fitness routine, know that your core will be all the better for it.
Melody Davi is a NASM-certified personal trainer, instructor with SLT and Obé Fitness.
