As a fitness editor and marathon runner, I’m here to tell you that sit-ups aren’t the way to build a rock-solid core. As a mom, I know this for a fact, as it’s taken me months to rebuild my midsection following the birth of my son, and I’ve done so without a sit-up in sight.
Forget about a rippling six-pack, unless you’ve got great genetics and a low body fat percentage. I’m talking about the deep core strength that protects your spine from injury and acts as your body’s corset as you lift, leap, and run. The exercise that’s come out on top for me? The humble deadbug. Below, I share my exact deadbug workout to help you do the same.
As a reminder, if you’re a complete beginner, recovering from an injury, or are pregnant or recently postpartum, it’s always best to seek advice from a qualified professional before trying anything new.
Benefits of the Deadbug Exercise
The deadbug is one of the best abdominal exercises for teaching your core to stabilize your spine while your limbs are moving. You’ll be working your deep core muscles, the transverse abdominis, as well as your pelvic floor. These muscles wrap around your internal organs and pelvic floor, making deadbugs essential during postpartum recovery or for anyone suffering from pelvic instability.
Another huge plus is that you’re working your abs without putting any pressure on your spine, which cannot be said for sit-ups, planks, or crunches. As you’re lying on your back in this exercise in a tabletop position, you’ll naturally push your lower back into the floor for support.
If, at any time during the exercise, you feel your lower back coming away from the mat, it’s a sign that you don’t have proper core engagement, and you should stop and reset.
Deadbug Workout Routine
Ready to get started? I consulted with a postnatal physio after giving birth to my son, and here’s the deadbug workout she gave me to help me build strength for running and weightlifting again. It’s important to seek personalized advice if you are postpartum. I built up to three sets of 20 reps of the following three deadbug variations, and I still use this simple workout a year later.
Standard Deadbug Exercise
- Reps: 3 sets of 20
- Steps:
- Lie on your back with your arms and legs in a tabletop position—arms reaching towards the ceiling, and legs bent at 90 degrees.
- Engage your core and pelvic floor muscles, imagining you’re zipping up a pair of jeans a size too small.
- Slowly extend one leg away from your body, straightening it toward the floor. Keep the leg a few inches off the mat.
- At the same time, extend the opposite arm away from your body.
- Pause briefly, then return to your starting position and repeat on the opposite side.
Pilates Ball Deadbug
- Reps: 3 sets of 20
- Steps:
- Begin in a tabletop position and place a Pilates ball against one leg’s thigh.
- Push the ball against your leg using the opposite arm.
- Perform deadbugs by extending the leg without the ball and the arm away from your body, moving slowly and with control.
- Keep tension on the ball to engage your core further, making the exercise more challenging.
- Complete all reps on one side before switching the ball to the opposite leg and repeating the process.
Weighted Deadbug
- Reps: 3 sets of 20
- Equipment: Lightweight plates or adjustable dumbbells/ankle weights (2-5lbs)
- Steps:
- Hold a lightweight in each hand and complete the deadbugs as you did before.
- The added weight forces your core to work harder to stabilize your body.
- As you perform each movement, exhale through pursed lips when extending your limbs, and inhale as you return them to the starting position.
- Ensure your lower back stays firmly glued to the mat throughout the exercise.
Key Tips for Success
- Move slowly and with full control—rushing the movement makes it easier and less effective.
- Focus on Pilates breathing: exhale through pursed lips as you extend, and inhale through your nose as you return to the starting position.
- Ensure that your lower back remains glued to the floor during the entire exercise to avoid unnecessary pressure on your spine.
