If you’ve got 30 seconds, I’ve got a drill that will make you stronger, improve your balance, tighten your midsection, and make everything you do more effective. It’s quick, requires zero equipment, and can be done almost anywhere.
It’s called The Dead Bug. And it’s ONE MOVE that improves balance, strengthens your core, delivers more power, improves posture, and more. Think of it like a tune-up for your car. Sure, your car can run without it, but a proper tune-up improves everything – gas mileage, horsepower, stability, handling, etc. The Dead Bug is a tune-up for your body.
What do all of the following things have in common? Home-run power, a knockout punch, jaw-dropping sprint speed, game-changing vertical jump, flawless body control, rock-solid lunges, and picture perfect squats…
The answer = A strong, tight, engaged CORE.
No athletic endeavor or feat can be accomplished without the core doing it’s part.
Here’s how you can activate yours instantly, and reinforce it until it becomes as automatic as your morning routine.
How To Do The Dead Bug
Start by lying on your back. Put your hands and feet in the air, with your knees bent 90 degrees – see Position 1 in the photo below.
Press your low back into the ground – this flexes/contracts your abs. This step is crucial. For many who have never flexed their abs before, this is a real light bulb moment. Holding this contraction, extend your right arm and your left leg at the same time. The key to this drill is to keep the core engaged in order to PREVENT movement anywhere else in your body. In other words, when the right arm and left leg extend, the left arm and right leg should not move an inch.
Do 10 repetitions on each side.
Once you’ve mastered the Dead Bug, you can progress by simply rolling over onto your hands and knees.
Perform these the same way, focusing on keeping the hips and shoulder square and immobile during your set. Again, strive for 10 repetitions per side.
Once you’ve mastered this version, you can remove the knees as a point-of-contact with ground, turning this into a plank.
For more ways to chisel the abs of your dreams, check out Abs For Athletes: