While I love challenging workout DVD’s like Physique 57, sometimes having an exercise that I can do anywhere without any props is the absolute best option. Just in time for my two weeks for my 10 days of travel starting tomorrow, this core workout is deceptively difficult and has multiple benefits.
During this morning’s personal training session, Lauren tossed in a new core exercise which she said would be perfect for me to integrate into my daily plank and pushup routine. The dead bug is a core exercise that engages the entire core while using flexion from the hip which can help strengthen weak hip flexor muscles. This is one of the core exercises Lauren, my trainer, especially recommends for runners.
Without further adieu, here is the dead bug, as modeled by moi.
Begin with hands straight above chest, in line with shoulders and legs at 90 degrees.
Extend right leg while extending left arm.
Return to center starting position.
Extend opposite leg this time while extending opposite arm.
Repeat this move 15 times on each side and complete 2-3 times depending on fitness ability.
If you’re interested in another killer ab series, check out my 360 degree plank workout that I posted back in March.
Ohhh that looks incredible! I’ve found as I’ve started running I am constantly sore in my hip area and I need to strengthen that area with my core. Can’t wait to incorporate this into my next routine!
Yay!! Same here Erica! This is definitely a great one!
Oh awesome looking exercise!
This is a great exercise. In order for it to be really effective (and so difficult!), one’s back should be completely pressed into the floor. This will keep the work in the abs and avoid lower back strain. One or both legs straight up in the air and lowered to 45 degrees is also brutal. 😀
Thanks so much, Ashley!! I’ve been looking for ways to improve my core to improve my running! Your posts are always spot on 🙂
I did the EXACT same excerise for the first time this morning at my Equinox PT session! So funny! It is wayyy harder than it looks. Like Shauna mentioned above, my trainer had me concentrate on keep my lower back firmly pressed to the floor, and then secondarily to concentrate on keep my upper back/shoulders on the floor (not inching up even though the arms are up) and making sure to keep the 90 degree angle with the knee. It was killer! I know I’ll be sore tomorrow.
Oh I love the dead bug! I learned about it from a Body Sculpt class I took back at UConn’s group fitness program. In that class, we added in a med ball – try holding it on the opposite knee with the hand that is pointing towards your feet, and then switch it to your other knee when you switch the hands!
Good workout! Have to try this one out.
How about adding some weights for a bit of strength training?