I’m a fitness editor and a marathon runner, and I can tell you that sit-ups won’t help you build a strong core. As a mom, I know this for sure because it took me months to get my midsection back to normal 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, don’t even think about getting a six-pack. I’m talking about the deep strength that keeps your spine safe and acts like a corset for your body when you lift, jump, and run. The best exercise for me is? The simple deadbug is what I do to work out, and below I share my exact deadbug workout so you can do it too.
If you’re a complete beginner, recovering from an injury, pregnant, or just had a baby, it’s always best to talk to a qualified professional before trying something new.
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What are the good things about a deadbug?
One of the best ways to teach your core to keep your spine stable while your limbs are moving is to do the deadbug. You will be working out your pelvic floor and your deep core muscles, which are called the transverse abdominis. These muscles go around your internal organs and pelvic floor, which is why deadbugs are a must for most women after giving birth or anyone with pelvic instability.
Another great thing about this is that it works 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 be naturally pushing your lower back into the floor for support.
If at any point during the exercise you feel your lower back lifting off the mat, it means you’re not engaging your core properly, so you should stop and start over.
What is the exercise?
Are you ready to start? After I had my son, I went to see a postnatal physiotherapist. She gave me the deadbug workout to help me get back into running and lifting weights. As was said before, it’s important to get personalized advice if you’ve just had a baby. I did three sets of 20 reps of the following three deadbug variations, and I still do this simple workout a year later.
To begin, lie on your back with your arms and legs in a tabletop position. This means that your arms should be reaching up toward the ceiling, with a straight line from your hands to your shoulders. Your knees should be bent at 90 degrees, and your knees should be stacked on top of your hips.
To work your core and pelvic floor muscles, imagine zipping up and in, like you’re trying to fit into a pair of jeans that are too small.
Slowly and with control, stretch one leg out away from your body. As you lower it toward the floor, straighten it out. Don’t let it touch; stop a few inches above the mat. At the same time, reach your other arm out away from your body.
Stop here, then return both to their starting positions and do the same thing on the other side.
You’ll need a Pilates ball for this exercise. I got this one on Amazon for $10.
Put the Pilates ball against the thigh of one leg while you’re 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 against it and your arm not holding the ball away from your body, with full control.
- As you do your reps, keep the tension on the ball. Your core is working harder to hold this.
- Do all of your reps on one side before switching the ball to the other leg and starting over.
- Weighted deadbug: 3 sets of 20. An illo of a woman doing a weighted dead bug
- You’ll need a set of light plates or the best adjustable dumbbells or ankle weights for this exercise.
- Do your dead bugs while holding a light weight (2 to 5 pounds) 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 when doing any of the exercises above is to move slowly and with full control. If you rush the move, it will be easier. Breathing is also important in Pilates. When you extend your arm and leg, breathe out through your pursed lips. When you bring your limbs 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.
