When it comes to moving your core, not all abs are made the same. Boards are a popular exercise to add to your workout, but if you are suffering from back pain, they may not be the best for you. (We have carefully selected some Best Exercise If You Have Back Pain here).
One of the best abdominal exercises to target the deepest core muscles, the internal oblique and external oblique and transversus abdominis muscles beneath the rectus abdominis, are dead bugs. Because this is a stabilizing movement, dead insects also target the erector spinae muscles. This helps stabilize the spine and support the lower back. Dead insects are an excellent alternative to plate movement, as these are the same muscles targeted between the plates. (If you don’t hate boards, here’s it The time you need to hold the board to see the results).
But how do you execute the dead bug in the correct format? Also, what are the benefits of adding this exercise to your routine? Read below for more information. Looking for more training inspiration?Carefully selected Best abdominal muscle training You can do it from anywhere The best exercise to train your arms using only yourself body weight, Three of the best lower body resistance band exercises..
How to do a dead bug
This is a weight exercise, so all you need to practice this exercise is an exercise mat (we have carefully selected) The best yoga mat It can also be used as an exercise mat for home training here). First, lie on your back and keep your hips pressed against the mat. Consider inhaling your navel into your spine. Raise your arms straight up and your knees on the table top. Gently lower your right arm a few inches below the floor behind your head. When doing so, extend your left foot away from your body and lower it just above the floor. Pause, then return to the starting position and repeat on the other side. Keep alternating sides and aim for 3 sets of 10 repetitions on each side.
Remember this is not a bike crunch (read more) How to crunch a bicycle (Here), the overall movement should be slow and controlled, and you should not use speed and momentum to move between personnel. In fact, the slower the dead bug runs, the harder it is for the core to work, so this exercise will actually slow it down.
You also need to avoid bending your hips during this exercise. Consider keeping your back pressed against the floor. If you notice that your back is off the floor while you are on the move, simply extend your arms and legs forward to slow down or reduce your range of motion. Your back will lift.
What are the benefits of dead bugs?
In addition to having a strong abdominal muscles as an aesthetic goal, a strong core helps to run faster, lift heavier objects, improve posture and reduce back pain. Because dead insects are supine abdominal exercises, they exercise on their backs, reducing the likelihood of pressure on the spine or lower back.
In addition to moving the abdominal muscles and hips, dead insects also work to engage the limbs on the other side of the body. This basically means teaching the body to move the opposite limb at the same time while stabilizing the trunk and back. This is useful for sports such as running, tennis, baseball, or any activity that involves lateral or twisting movements.
Finally, dead bug exercises can be performed from an exercise mat without equipment, making them ideal for beginners and first-time exercises. If an exercise like a board or mountaineer now feels too difficult for you, dead insects are a great way to tackle your core strength without too much challenge.
How can I easily make a dead bug?
If the dead insects feel too difficult, the core stabilizer muscles may not be ready to deal with the simultaneous movement of the arms and legs. Start by moving one thing at a time. With your legs on the table, lower your extended arm to the back floor, then extend and lower the opposite leg, then the opposite arm, then the opposite leg.
How can I make dead bugs more difficult?
Dead insects are a good precursor to board and many board variations, so you can always challenge yourself by moving from dead insects to the board. If you are accustomed to basic planks, why not try side planks and top and bottom planks (here)? How to make upper and lower boards in the correct shape), Or sit down one at a time while holding the board.
Alternatively, you can make dead bugs harder by adding weight to the exercises. Try holding dumbbells in both hands as you extend your arms back ( Best adjustable dumbbells (For home workouts here), or add ankle weights.
