Theres no shortage of talk about what to do forstrong abs.
Its called the dead bug, and its way more badass than the name suggests.
Then, you lower opposite arm and leg toward the floor in a slow and controlled fashion.
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Return to center and then repeat on the other side.
Physiologically, its anything but.
“You have to completely stabilize through yourmidsectionin order to perform this abs exercise,” explains Kast.
Valerie Fischel
Check out a photo of the move below and scroll down for a helpful GIF and full step-by-step tutorial.
But let’s first explain why you’ll want to add this move to your regular routine.
(Yes, a heavy squat is insanely effective at strengthening your core, Kast says.)
Whitney Thielman
“Dead bugs prepare you for dynamic motions.”
Those dynamic motions includerunning, too.
This translates to a more effective running stride and it helps to protect your lower back.
With the dead bug, its completely abs-focused.
That way it’s possible for you to adjust as your muscles get stronger.
Fitness experts often cite thejoint-by-joint approachto training.
Improper use of the joints can lead to pain.
“Youre engaging the muscles of your core while also protecting your lower back.
It bears repeating: it’s possible for you to’t spot train your abs.
Focus on syncing the motion to your breath and moving to the count of four, explains Kast.
Without having to think about supporting your bodyweight, you could give your full attention to form.
When youre ready to progress, there are lots of ways to make this move more challenging.
Alternating sides with each rep willfire up the obliquesa bit more.
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