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 core 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.
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. If you are postpartum, it’s important to get personalized advice, as mentioned above. I did three sets of 20 reps of the following three deadbug variations, and I still do this simple workout a year later.
Standard deadbug: 3 sets of 20. A woman doing a dead bug exercise.
To begin, lie on your back with 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. Your legs should be bent at a 90-degree angle, with your knees 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, stretch the other arm out away from your body.
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.
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. It’s also important to breathe in and out while doing Pilates. When you extend your arm and leg, breathe out through your 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.
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Jane McGuire
As the Fitness editor for Tom’s Guide, Jane McGuire is in charge of everything fitness-related, from running shoes to yoga mats. Jane is a serious runner and has been testing and reviewing fitness products for the past five years. She knows what to look for when buying a good running watch or a pair of shorts with pockets big enough for your phone. When Jane isn’t running, you can find her walking around the Surrey Hills and taking way too many pictures of her dog.
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