4 hours ago
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 certain exercises that can put you on the fast track to a more chiseled core—and surprise, it is not crunches.
The “dead bug” exercise (which looks exactly like it sounds) is one of the simplest moves out there when it comes to strengthening your abs and core without putting extra strain on your back (great for those who have lower back issues). That’s because this exercise works your deep inner core: transverse abdominis, multifidus, diaphragm, and pelvic floor.
Building a strong core will protect and stabilize your spine, particularly when your limbs are in motion.
The dead bug is thought to stimulate movement control centers in the brain by activating ‘global motor patterns’ that our bodies utilized in the first year of our lives as . The great thing about the dead bug is it can be progressed and regressed easily to suit the needs of the individual.
Target Muscles: erector spinae, obliques, rectus abdominis, transverse abdominis
How to do the Dead Bug (Basic Variation)
• Lie on your back with your arms extended towards the ceiling • Bend your hips and knees to a 90-degree angle, shins parallel to the floor
• Take a deep breath in.
• As you exhale, tighten your abs and press your lower back into the floor.
• Take another deep breath in.
• As you exhale, slowly extend your left leg straight out and tap your foot on the floor.
• Keep your abs tight and don't let your lower back lift off the mat (aka don't arch).
• Slowly return your leg to the starting position, without letting the knees move past the hips
• Repeat with your opposite leg. Continue alternating.
What are the benefits?
• Reinforces contra lateral (opposite arm/opposite leg) limb movement
• Improves lumbopelvic stability
• Reinforces correct breathing patterns
• Prevents misalignment and encourages good posture
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