If there’s one exercise known for improving core strength, it’s Pilates. This style of exercise focuses on small, controlled movements to develop stability and balance. It can be done at home, without equipment, and can be adapted to suit your fitness level.
Alisha Eibel, a Pilates instructor and physical therapist at Complete Pilates, is an expert on building a strong core, and she says there’s one exercise that can transform your core strength:
“My favorite core exercise is called the ‘deadbug,’ which is often done in Pilates and physical therapy,” Eibl says.
“What’s great about this exercise is that it requires no equipment and can be easily done anywhere,” she continues. “It’s also very easy to modify, so it can be easily done by beginners or people with back problems, or it can be adapted for people who are a little more advanced or want a bit more of a challenge.”
set: 3 repetition: 5 on each side
- Lie on your back and tilt your pelvis several times to ensure that your pelvis is in a neutral position.
- From there, raise your arms above your chest, pointing up toward the ceiling, palms facing inward, and relax your shoulder blades.
- Inhale and exhale as you lift one leg into a tabletop position, with your hips at 90 degrees and your knees at 90 degrees. Inhale again and lift the other leg into a tabletop position.
- As you exhale again, slowly draw your navel in towards your spine, feeling your lower back press into the floor.
- Extend one arm overhead and lower the opposite leg toward the floor, stretching the leg out in front of you if possible.
- Then bring your arms and legs back to the center and pull them together. Repeat on the other side.
How to fix a dead bug
If you’re new to core training and find the movement difficult, Eibel has a modification: “If reaching your legs out that far is too difficult or you feel like your back is arching, aim to reach your legs out as far as you can while keeping your back in a neutral position,” suggests Eibel.
If you want to make it more difficult, you can carry a load over your head (such as a kettlebell) or wrap a resistance band around your legs.
What muscles does the Dead Bug work?
The deadbug primarily targets the core muscles in and around your stomach. More specifically, the exercise strengthens “your upper and lower abdominal muscles and the obliques on the sides of your abdomen,” Eibl says.
This move targets a wide range of core muscles, developing mid-body strength and stability while improving balance, posture and coordination.
Buy a Pilates Mat
Pilates mats tend to be thicker than yoga mats, which can help keep you comfortable while you deadbugger. Here are three recommendations.
Under $10 at Walmart
Amazon Basics Extra Thick Mat with Carry Strap
Prime members can get this highly rated mat ASAP.
Stott Pilates Deluxe Pilates Mat
This gorgeous option is 26% off.
