As a fitness editor, I’m no stranger to training challenges. From a week-long abs challenge to a week of squats, (no you shouldn’t do a squat challenge), I have experimented with several different workouts over the years.
However, in my quest to find the best abdominal workoutsI have been adding different exercises to my routine — I started doing 30 sit-ups a day for 30 days, and this month I stepped things up by adding 100 dead bugs a day to my workouts for a week. Read on to find out what happened.
I will start by focusing on how to make a dead bug, which is considered one of the best exercises to work the abdominal muscles. When done correctly, a dead bug targets both the outer core muscles and the transversus abdominis, the deeper core muscles, which lie below the internal and external obliques and the rectus abdominis. As it is a stabilization exercise, the dead bugs also target the spinal erectors, which help stabilize the spine and support the lower back.
To do a dead bug, start by lying on your back with your arms straight above you and your knees in a tabletop position. Slowly lower your right arm a couple of inches off the floor behind your head; As you do, stretch your left leg away from your body and lower it to just above the floor. Pause, then return to your starting position and repeat on the opposite side. Make sure to keep your lower back pressed against the mat throughout the exercise; To do this, think about sinking your navel against your spine.
I Made 100 Dead Bugs A Day For A Week – Here’s What Happened
I will start by noting that 100 dead insects a day is a batch, and it definitely won’t be a number that’s right for everyone, especially if you’re a beginner or new to exercise. (Remember, what works for me may not work for you, and it’s a good idea to consult your doctor or a personal trainer if you’re starting a new exercise routine.) I consider myself relatively fit, and my normal exercise routine includes four runs a week, which works out to about 20 miles total, and three strength sessions, including weights and pilates.
On the first day of the challenge, I wondered why I had decided on 100: it seemed like a lot. I took 30-second breaks after each set of 20 dead bugs, and the entire set took around five minutes. Afterwards, I could definitely feel my core burning. In my runs, I felt like I was able to better engage my core, helping me run with better posture.
On days two and three, I was reminded of the downside of challenges like this: Hitting the same muscles day after day is usually not a good idea, especially if you’re looking for long-term gains. I could feel the dead bugs in my core from the very first exercise, and it was a challenge to maintain my perfect form and avoid arching my back for ease of movement. I found, with dead bugs, that the secret is to move as slow as possible to really work the core. These days, I wobbled dead bugs: I did 50 in the morning before a run or workout, and 50 at night, before a gentle walk with the dog.
By the fourth day, dead bugs had become part of my routine and I could definitely feel that I had been working hard. As we’ve mentioned before, ripped abs depend on a low percentage of body fat (here’s how to calculate your body fat percentage), so no amount of dead bugs or abs will make your abdominal muscles explode. While I did notice that my abs looked a bit more defined, 400 dead bugs hasn’t given me the six pack of my dreams.
By days five and six, I started to get a little more confident (ready, arrogant) and added light dumbbells to the movement. Holding a 1.5kg weight in each hand seemed to make my arms work harder and forced me to work my core on every rep. To come out strong, on day seven I also put on some ankle weights, and it really upped the intensity of those last 100 reps.
The result? After 700 dead bugs, I felt like my core was stronger than it had been in a long time, but I also felt like my arms and legs got a workout, too. I felt stronger when I ran, and had worked hard on my core by the end of the week. I often suffer from lower back pain from a riding accident as a teenager, but when done correctly, dead bugs put less pressure on your back than, say, sit-ups or a plank, so I was able to complete the week without having to modify the exercise. I’ll definitely keep dead bugs in my routine going forward, though I’d probably go for 20 reps, not 100.
Looking for more exercise inspiration? Here is the best exercise to sculpt your arms using only your body weight, three of the best resistance band exercises for the lower body.
