Want a hard abs? Include this exercise in your training –

Do you want to wake up your core properly before an abs session? So, you should bet on the dead bug exercise — yes, it takes that name because the position resembles a little beetle turned on its stomach.

Movement brings many advantages to those who practice it frequently. “It helps improve pelvic stability, activates deep abdominal muscles, and helps coordinate movement between the hips, pelvis, and lower spine. Perfect for creating a strong power house (core)”, he says. Keti Garciaphysiotherapist and Pilates instructor.

And this goes far beyond aesthetics, see? The instructor explains that we use our core for almost everything on a daily basis, from going for a walk to picking something up off the ground. “It is the foundation that supports the entire body.”

The dead bug is also especially beneficial for beginners, as it has been shown to improve basic stability in the abdomen and keep the spine neutral without straining it. “Exercise is used a lot in Pilates, helping with processes such as walking, changes in position (getting out of bed, for example) or going up and down stairs!”

This translates into an improvement in posture, reduction and/or prevention of low back pain and more motor coordination in everyday life.

WHAT MUSCLES DOES THE DEAD BUG WORK?

Keti Garcia cites rectus abdominis, transversus abdominis, lower back, obliques (those on the sides), hip flexors, pelvic floor and diaphragm — but these are just a few, given the complexity of the movement!
Dead Bug is recommended for almost everyone, including people with arthritis, the elderly, pregnant women, those with chronic pain, and people with Parkinson’s disease. “Overall, it’s a safe exercise for most people. But poor execution won’t help you get stronger and can, in fact, lead to injury. It can be done alone, as part of a core-strengthening routine, or along with other exercises,” he advises.

HOW TO MAKE THE DEAD BUG?

The instructor gives a step by step:

– (Keti Garcia/Personal collection)

Lie on your back, with your arms extended towards the ceiling and your feet off the floor, with your knees bent at 90 degrees;

– (Keti Garcia/Disclosure)

As you exhale, slowly lower one foot until it almost touches the floor, while at the same time lowering the opposite arm until the hand almost touches the floor; Inhale to return arm and leg to starting position and repeat with opposite arm and leg; If you want to make the move more difficult, try holding a resistance band between both hands, or add ankle straps or weighted dumbbells; You can also make it more difficult by moving the same lateral arm and leg or moving slowly to extend and bring it back faster.

INSTRUCTOR TIPS

“Try to use as little effort as possible throughout the movement”; “This movement is about hip extension!”; “Keep the pelvis immobile and neutral”; “Concentrate the weight on the back of the head, ribs and tailbone”; “Can you carry on a conversation without your voice sounding strained? Do you feel tension building in your neck? Are you holding the position with your arms? If the answer is yes to any of these, narrow your reach and focus on quality!”; “Allow your ribcage to move on both the inhale and the exhale.”