Many core workouts are there and each one targets your muscles differently. But there is only one exercise that deeply focuses on your core component. Not only muscle development but this workout is also best for pain prevention. Yes, we are talking about Dead Bug, a full-fledged core workout that targets each muscle keenly. In this short and informative article, we will uncover some facts about this exercise and find dead bug alternatives.
Basic Information
Dead Bug is the simplest move that you can perform at home, office, or in any other free space. You don’t have to access any fitness centers or need any equipment like ropes or barbells. Dead Bug gently focuses on every single muscle and develops core muscles greatly. If you are looking to strengthen abdominal muscles, obliques, and a rounded chest, then nothing is better than Dead Bug.
By moving your hands and legs, you have to control your overall body positioning and engage the core to get better results. Overall, this workout must be incorporated by beginners and advanced fitness lovers to keep the core tight.
Benefits of Dead Bug
Here are some major benefits of adding this workout to your routine.
Cost-Effective: If you are fed up with high dues and still want to gain a stronger core, then Dead Bug is an ideal choice. Without spending any money, you can train each muscle easily.
Compound Exercise: Dead Bug is a core core-based workout but during the movement, you are activating your pelvis and hips. This muscle activation will make this workout a compound exercise in nature.
Breathing Control: With this exercise, you can easily control your overall breathing rate. At the right time, you are forced to exhale or inhale which will let you breathe efficiently even in normal routines.
Quick Reflexes: However, you have to move your legs and arms without waiting a minute. It will improve your overall coordination and boost your reflexes as you have to make body movements quickly.
Good Posture: For heavy exercises, you must have good posture and Dead Bug does the same thing. It improves your overall posturing and lets you maintain body balance.
How to Perform
Dead Bug is performed very easily but correct movement is all above. If you make mistakes during the movement, you may have to bear body pain. So follow the below-mentioned steps to make the correct move:
- Lie down on your back with your legs and arms straight. Make sure to have a surface mat under your back.
- Make a bend in one knee and lift the leg in the air. Similarly, press your arm over your head to the maximum point.
- While keeping the core engaged and with a neutral spine, you have to move arms and legs.
- Repeat the same process with alternate body parts and keep moving them at least 12 times.
- Perform 3-5 sets each time and feel the difference in the core.
If you are bulky then you will face problems in the start but once you manage to learn the move, it becomes easy. Try to follow the steps and don’t arch your back.
Dead Bug Alternatives
However, Dead Bug is a fantastic workout for strengthening and muscular development. But some people may find dead bug alternatives because of its hardcore movement. Some may prefer to hold the positions or some like to use bodyweight for strength training. Here are some options that you can select for your personal needs. Let’s explore dead bug alternatives.
1. Crunches
Crunches are wonderful exercises that you can think of for toning your abdominal muscles. This cracking and bodyweight exercise does the same thing that you can expect from Dead Bug. Even this move is more simpler than Dead Bug making it a feasible choice for those looking to go for simple exercises.
You can train your muscles anytime if you have crunches in your routine. This special core-based movement does not cause pain in the back if you try to keep your back constant. Furthermore, you will have to engage the core and activate other supportive muscles to bring results.
2. Butterfly Situps
No one is unfamiliar with this famous core workout commonly known as Butterfly Pose. In this workout, your body attains the shape of the butterfly as you are required to sit in such a position. By attaching both feet and keeping the knees wider, you have to use your body weight to lift yourself. With a greater range of motion, you will target the muscles effectively and gain the best possible results.
To increase the intensity of this simple workout, you can hold a weight in hand. This will add more value to the workout and you can call this weighted butterfly situps. Core engagement in simple or weighted butterfly situps is essential and don’t lift hips off the ground.
3. Leg Raises
Leg Raises are another considerable dead bug alternative as it allow you to bring legs in use. During the workout, you only have to use your legs and lift both legs up. While lying straight on the ground, you have to flex your hips and using the core power, press the legs up. Don’t put pressure on the legs instead keep tension in the core muscles as your main target is to develop the core.
Leg Rasies require you to hold the position for certain seconds and then lower the legs. Unlike Dead Bug, this workout is also unpaid and can burn several calories to give you a slim waist.
4. Flutter Kick
Flutter Kick is the best and finest core-based workout and is easier than Dead Bug. This exercise is too good for different muscles and causes tension in the core. All you need is to lie straight on the surface with both legs touching the ground. Now, bring one of your legs to 90 degrees while keeping the entire body straight.
The movement seems like you are kicking something up and then lowering the stance. Follow the same step for the other leg and repeat the process for five minutes. Core engagement is the basic aspect and puts stress on the core as you are training the core muscles.
5. Hollow Rock
Hollow Rock is the best choice if you are seeking Dead Bug Alternatives. Simply, you have to hold a position and focus on the abdominal muscles. All you need is to lie straight on the floor and keep both hands over your head. Make sure to have your shoulders and feet parallel to each other.
The overall body position gives a touch of base support like both the arms and legs are off the ground with your base holding the overall body weight. Keeping your core engaged and shifting the weight right on the abs, you need to control the body posture for 30 seconds in the beginning. It will surely improve overall posture and will not cause pain in the back.
6. Superman Pose
Superman Pose is another compound exercise that will activate multiple muscles like the glutes, back, and core. Like the Dead Bug movement, you are forced to move both arms and legs simultaneously. Start the workout by lying on the flat surface with face down. keep arms and legs straight with the body aligned properly. now the objective is to lift arms and legs off the ground while contracting the lower back muscles.
Feel the tension in the belly button muscles and engage the glutes to prevent pain in the lower back. Similarly, you have to activate your shoulder blades to support your arms. Repeat the steps for 12 times and perform at least 3 sets for the best possible results.
Final Words
There is no debate that any exercise is best for your most important muscle group. Each exercise has a personal value and gives best results if carried out properly. Similarly, Dead Bug has value due to the outcomes it has shown. But you must have other exercises in mind and not rely on Dead Bug for core strengthening. Try these Dead Bug Alternatives and train the abs to improve overall fitness and personality.