As a fitness editor and marathon runner, I can tell you that sit-ups are not the best way to strengthen your core. As a mom, I know this for sure because it took me months to get my midsection back in shape after having my son, and I did it without doing any sit-ups.
Unless you have great genes and a low body fat percentage, don’t even think about getting a six-pack. I’m talking about the deep core strength that keeps your spine safe and acts as a corset for your body when you lift, jump, and run. The best exercise for me is The simple deadbug, and below, I share my exact deadbug workout to help you do the same.
It’s always best to talk to a qualified professional before trying anything new if you’re a complete beginner, recovering from a specific injury, pregnant, or have just given birth.
You might like a woman smiling at the camera with her hands on her hips and showing off her abs in activewear.
Don’t do sit-ups or crunches: This “core crusher” abs workout is great for beginners and builds strong muscles without them.
I thought my core was strong until I did the “paper test” for one second.
the abs of a woman You don’t need to do sit-ups; you need this 8-move workout to get strong abs.
What are the advantages of a deadbug?
The deadbug is one of the best exercises for your abs because it teaches your core to keep your spine stable while your arms and legs move. You will be working out your pelvic floor and the transverse abdominis, which are the deep core muscles. These muscles wrap around your internal organs and pelvic floor, so deadbugs are a must for most women who are recovering from giving birth or anyone who has pelvic instability Another great thing is that you’re working your abs without putting any stress on your spine.
Another great thing is that you’re working your abs without putting any stress on your spine, which isn’t the case with sit-ups, planks, or crunches. When you do this exercise, you’ll be lying on your back in a tabletop position, which means your lower back will naturally be pushing against the floor for support.
If your lower back starts to come off the mat at any point during the exercise, it means you aren’t properly engaging your core. You should stop and start over.
What is the workout?
Are you ready to begin After I had my son, I saw a postnatal physiotherapist. She gave me the deadbug workout to help me get back into running and lifting weights. As I said before, it’s important to get personalized advice if you’ve just had a baby. I did three sets of 20 reps of each of the three deadbug variations below, and I still do this simple workout a year later.
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Standard deadbug: 3 sets of 20.
A woman doing a dead bug exercise.
You should lie on your back with your arms and legs in a tabletop position. This means that your arms should be straight from your hands to your shoulders and your legs should be bent at 90 degrees, with your knees stacked on top of your hips.
Think about zipping up and in, as if you’re trying to fit into a pair of jeans that are too small This will help you use your core and pelvic floor muscles.
Slowly and carefully, stretch one leg out away from your body. As you lower it toward the floor, make sure it stays straight Don’t let it touch; stop a few inches above the mat. At the same time, stretch your other arm out away from your body.
Stop here, then bring both back to where you started and do the same thing on the other side.
Deadbug with a Pilates ball: 3 sets of 20 @laurenmcmillin ♬ original sound – Lauren McMillin
You will need a Pilates ball for this exercise. I bought this one on Amazon for $10.
Put the Pilates ball against the thigh of one leg while you are in the tabletop position. Push the ball against your leg with the other arm.
Finish your deadbug reps by slowly extending your leg without the ball pressing against it and your arm not holding the ball away from your body, with full control.
As you finish your reps, keep the tension on the ball. This will make your core work harder to hold it.
Do all of your reps on one side before moving the ball to the other leg and starting over.
Weighted deadbug: 3 sets of 20.
A picture of a woman doing a weighted dead bug.
You will need either a set of light plates or a pair of the best adjustable dumbbells or ankle weights for this exercise.
While doing your dead bugs, hold a light weight (2–5 lbs) in each hand. Once more, the extra weight is making your core work harder to keep your body stable.
The most important thing to remember with all of the exercises above is to move slowly and with full control. Moving quickly makes it easier. Breathing is also important in Pilates. As you stretch your arm and leg, breathe out through your pursed lips. As you bring your arms and legs back to the starting position, breathe in through your nose. Make sure your lower back stays on the mat the whole time you do the exercise.
What do you think?
When was the last time you worked out your core?
A few hours ago Last month… maybe… Don’t ask me the date unless I’m laughing really hard.
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Jane McGuire Editor of fitness As the Fitness editor for Tom’s Guide, Jane McGuire is in charge of everything fitness-related, from yoga mats to running shoes.
Jane has been testing and writing reviews of fitness products for the past five years. She knows what to look for when shopping for a good running watch or a pair of shorts with pockets big enough for your phone.
When Jane isn’t running on the streets, you can find her walking around the Surrey Hills and taking way too many pictures of her dog.
