We are going to put the peddle to the metal with this ab workout! The dead bug is an awesome exercise to hep develop a sleek and defined waistline. Crank up the music mix, grab your mat, and let’s get to work.
Get an Amazing Ab Workout with the Dead Bug
We all want to increase the muscle underneath curves! Add this move to your ab workout a few times a week and I guarantee you will be seeing and feeling the difference. This dead bug* exercise will be an effective way to build that core from the ground up. Start small and then work on adding variety and finding ways to make it harder.
When an exercise is tough that means we are being challenged. When we experience a challenge that will lead to results. The kind we are at the gym to see realized.
Build Your Moves
Training the right way is a step-by-step process. It’s 100% worth your time investment to get it right! Have a plan, stay consistent and work hard. That is how we build our moves. Those moves give us all the results we need.
The Dead Bug is an exercise designed to strengthen your core. It gets its funny name because when you perform it, you kind of look like a dead bug lying on its back with its legs in the air. However, the exercise is neither complicated or too crazy.
It has become more popular in recent years since opinions on training the abs have changes. Crunches and sit-ups are still part of the picture. However, it is recommended to also perform exercises like the dead bug to resist extension to project your lower back. So this exercise is perfect for your ab workout.
The Dead Bug is not the only core move you should do. But it’s a great exercise that you should consider adding to your core training routine. (Source, stack.com)
- Pack your low back flush to the floor and draw your belly button down
- The back is pinned to the floor and the ribs are folded; your glutes will be slightly off of the floor
- Lengthen as you extend the leg out and down with control
- As the leg extends, begin the twist by pulling in the belly button
- Perform the return twist in coordination with the pull of the knee back inward to the start position
I am using a medicine ball, but you can easily substitute a dumbbell or nix the weight if none is available. Remember you need to be flexible in your training. A huge part of that equation is trying different implements. Obviously you will have more available to you in a traditional “big box” gym. However, that’s not always a guarantee.
Never think oh I can’t do that because I don’t have x,y or z. Adapt and make it work. You may surprise yourself with a new challenge.
Be sure to check out the video I posted on my Instagram page of this ab workout!
If you perform these a few times and they start to feel easy, then you are ready to upgrade your difficulty or add weight as an intermediate step. Adding a movement like this 3-4 times a week will make a significant impact on increasing core strength. Like I keep telling you – we are building up your moves in the best possible way.
Read and re-read the form cues to make sure you have a general sense of how you want to move your body through this routine. I often hear from clients that abs are the number one body part they would like to improve. Focus on getting strong and the results will come. .
Check back next week for your next move.
BUILD YOUR MOVES
- 3 Butt Exercises for Strong and Lean Curves
- Get Strong Glutes with Hip Thrust
- Booty Basics with Glute Bridge
- A Strong Back – 4 Dumbbell Row Variations
- 3 Amazing Ways to Push Press
- 3 Steps to a Power Clean with Dumbbells
- Add the Intensity to Your Reverse Lunge
- Perfect RDL Exercises for Better Glutes
Because looking cute helps every workout.
Below are the pieces of fitness equipment that I used for the exercises from my Amazon Store:
HOW ABOUT YOU?
- How many times a week do you do an ab workout?
- What’s your favorite form of resistance to add weight?
*These dead bug exercises originally appeared as a guest post on Hello to Fit