Use this basic core exercise to reduce low back pain and get stronger. The deadbug exercise is a classic movement for anyone who wants to prevent injuries and reduce niggling back pain.
Strengthening your core is about far more than rocking some sit ups and planks.
The core is actually a group of muscles that all work together to stabilize the spine. These muscles connect the upper body and lower body so that the body can move as a whole.
One of the deeper core muscles (the transverse adominis) is the main player in the group of muscles.
One of the jobs of the core muscles is to resist movement (anti-extension, anti-rotation etc). So, training your core to stay stable is a key element in getting stronger. As a Certified Strength Coach, the exercise below is one I use with all of my clients.
The Deadbug Core Exercise
This is an exercise I use with in my signature home workout program, that’s how important it is.
It is based off of the pelvic tilt exercise to heal diastasis recti and requires you to maintain a slight pelvic tilt to engage your abdominals.
There are many deadbug variations you’ll see below to progress this movement and continue to get stronger.
How to perform it:
- Lay on your back with your arms straight up from your shoulders, knees bent and legs up as well.
- Tilt your pelvis so that your lower back presses into the floor. You should feel engagement in the low abs.
- Slowly extend an opposite arm and leg out from the body taking care to keep the low back on the ground. if it rises, you've low engagement.
- Bring the arm and leg back to the starting position and repeat.
Perform 8-10 repetitions per side.
Pro Tip: make sure that your lower back stays on the floor! Otherwise, the exercise is ineffective.
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Frequently Asked Questions About Core Training
The deadbug exercise is almost more effective than a plank at strengthening the abdominal muscles an core as a whole. Not only is the deadbug a base move for many other ab exercises but it also teaches proper engagement of the lower abs. similar to the plank, there are lots of ways to progress it as well.
Core training can be done every other day, strategically. Either add in 1-2 plank alternatives to your current workout routine or create a 10-minute core workout and perform it 3-4 times per week with one day of rest between sessions.
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