When it comes to working your core, not all ab exercises are created equal. While planks are popular exercises to add to your workouts, if you suffer from lower back pain, they may not be the best for you. (We have hand-selected some of the The best exercises if you have lower back pain. here).
One of the best ab exercises for working the deeper core muscles: the transversus abdominis, which sits below the internal and external obliques and the rectus abdominis, is the dead bug. As it is a stabilization exercise, the dead bugs also target the spinal erectors, which help stabilize the spine and support the lower back. These are the same muscles that are worked during a plank, so dead bugs are a great alternative to plank exercises. (If you don’t hate planks, here you go how long do you need to hold a plank to see results).
But how do you do a dead bug with proper form, and what are the benefits of adding this exercise to your routine? Keep reading to know more. Looking for more exercise inspiration? We have hand selected the best abdominal workouts can do from almost anywhere, the best exercise to sculpt your arms using only your body weight, three of the best resistance band exercises for the lower body.
How to make a dead bug
Since this is a bodyweight exercise, all you’ll need to practice this exercise is an exercise mat (we’ve hand-selected the best yoga mats that double as exercise mats for your home workouts here). Begin by lying on your back, keeping your lower back pressed against the mat; think of sucking your navel against your spine. Raise your arms straight above you and your knees into a tabletop position. Slowly lower your right arm a couple of inches from 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. Keep alternating sides and aim for three sets of 10 reps on each side.
Remember, this is not a bike crunch (read more on how to do a bicycle crunch here), the entire movement should be done slowly and with control, and you shouldn’t use speed and momentum to move between reps. In fact, the slower you go during dead bugs, the harder your core works, so slow down during this exercise.
You also want to make sure you don’t arch your lower back during this exercise. Think about keeping your back pressed to the floor, and if you notice your back lifting off the floor during movements, slow down even further or reduce the range of motion, only extending your arm and leg as far as you can beforehand. your back rises.
What are the benefits of a dead insect?
Aside from strong abs being an aesthetic goal, a strong core can help you run faster, lift more weight, improve your posture, and reduce lower back pain. Since dead bugs is a supine abdominal exercise, meaning you do the exercise lying on your back, they are less likely to put pressure on your spine or lower back.
In addition to working the abs and lower back, the dead bug also works on engaging the contralateral limbs of the body. Basically, this means teaching the body to move opposite limbs at the same time, while keeping the core and back stable. This is useful for sports like running, tennis, or baseball, or any activity that involves lateral or twisting movements.
Finally, since the dead bug exercise can be done from an exercise mat, without equipment, it’s perfect for beginners or those who are new to the exercise. If you find exercises like planks or mountain climbers too difficult for you, dead bugs are a great way to work on your core strength without being too challenging.
How can you make a dead bug easier?
If you find dead bugs too tough, there’s a chance your core stabilizer muscles aren’t ready to deal with arm and leg movement at the same time. Start by moving one thing at a time. Keeping your legs on the table, lower your extended arm to the floor behind you, then extend and lower your opposite leg, then your opposite arm, then your opposite leg.
How can you make a dead bug more difficult?
Since dead bugs are a good precursor to planks or a number of plank variations, you can always challenge yourself by going from dead bugs to planks. If you’re comfortable with the basic plank, why not try side planks, top planks, and bottom planks (here’s how to make top and bottom planks with the right shape), or drop your hips one at a time while holding a plank.
Alternatively, you can make dead bugs more difficult by adding weights to the exercise. Try holding a dumbbell in each hand while extending your arms behind you (we’ve found the best adjustable dumbbells for home workouts here), or add ankle weights.
