As a marathon runner and fitness editor, 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.
If you don’t have great genes and a low body fat percentage, forget about having a six-pack. I’m talking about the deep core strength that keeps your spine safe and acts like a corset for your body when you lift, jump, and run. The exercise that has worked best for me is The simple deadbug, and below, I share my exact deadbug workout to help you do the same.
If you’re a total beginner, recovering from an injury, pregnant, or just had a baby, it’s always best to talk to a professional before trying something new.
The 8-Minute Seated Routine That Firms Sagging Thighs Faster Than Weight Training After 55
You might like a woman smiling at the camera with her hands on her hips and showing off her abs in workout clothes.
Don’t do sit-ups or crunches: This “core crusher” abs workout for beginners builds strong muscles without them. The picture shows a woman lying on an exercise mat with strong abs.
I thought my core was strong until I did the “paper test” for one second.
a woman’s stomach
You don’t need to do sit-ups to get strong abs; you need to do this 8-move workout instead.
What are the good things about a deadbug?
The deadbug is one of the best exercises for your abs because it teaches your core how to keep your spine stable while your arms and legs are moving. You will be working out your pelvic floor and your deep core muscles, which are called the transverse abdominis. These muscles go around your pelvic floor and internal organs. They make deadbugs a must for most women who have just had a baby or anyone who has pelvic instability.
Another great thing is that you’re working your abs without putting any stress on your spine, which is not 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 you’ll naturally be pushing your lower back into 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, so you should stop and start over.
What is the exercise?
Are you ready to begin? After I gave birth to my son, I saw a postnatal physiotherapist. She gave me the deadbug workout to help me get back into running and weightlifting. If you are postpartum, it’s important to get personalised advice, as we said above. I did three sets of 20 reps of each of the following three deadbug variations, and I still do this simple workout a year later.
Sign up to get the BEST of Tom’s Guide sent straight to your email.
Get breaking news, the best reviews, great deals, and useful tips right away.
When you lie down, put your arms and legs in a tabletop position. This means that your arms should be reaching up to the ceiling, with a straight line from your hands to your shoulders, and your legs should be bent at 90 degrees, with your knees stacked on top of your hips.
Tighten your core and pelvic floor muscles. Imagine that you are trying to zip up and in, like you are trying to fit into a pair of jeans that are too small.
Slowly and with control, reach one leg out away from your body and straighten it as you lower it toward the floor. 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.
