No sit-ups, planks, or crunches: This is the exact deadbug workout I’ve used to transform my core strength

As a fitness editor and marathon runner, I’m here to tell you that sit-ups aren’t the way to build a rock-solid core. As a mom, I know this for a fact, as it’s taken me months to rebuild my midsection following the birth of my son, and I’ve done so without a sit-up in sight.

Forget about a rippling six-pack, unless you’ve got great genetics and a low body fat percentage. I’m talking about the deep core strength that protects your spine from injury and acts as your body’s corset as you lift, leap and run. The exercise that’s come out on top for me? The humble deadbug, and below, I share my exact deadbug workout to help you do the same.

As a reminder, if you’re a complete beginner, you’re recovering from a specific injury, or you’re pregnant or recently postpartum, it’s always best to seek advice from a qualified professional before trying anything new.

What are the benefits of a deadbug?

The deadbug is one of the best abdominal exercises out there for teaching your core to stabilize your spine while your limbs are moving. You’ll be working your deep core muscles, the transverse abdominis, as well as your pelvic floor. These muscles wrap around your internal organs and pelvic floor, and make deadbugs a must for most women during postpartum recovery or anyone suffering from pelvic instability.

Another huge plus is that you’re working your abs without putting any pressure on your spine, which cannot be said for sit-ups, planks, or crunches. As you’re lying on your back in this exercise in a tabletop position, you’ll naturally be pushing your lower back into the floor for support.

If, at any time during the exercise, you feel your lower back coming away from the mat, it’s a sign you’ve not got proper core engagement, and you should stop and reset.

What is the workout?

Ready to get started? I saw a postnatal physio after giving birth to my son, and here’s the deadbug workout she gave me to build up to running and weightlifting again. As mentioned above, it’s important to seek personalized advice if you are postpartum. I built up to three sets of 20 reps of the following three deadbug variations, and still use this simple workout a year later.

Standard deadbug: 3 sets of 20

• Start lying on your back, with your arms and legs in a tabletop position — this means your arms should be reaching towards the ceiling, with a straight line from your hands to your shoulders, and your legs should be bent at 90 degrees, with your knees stacked in line with your hips.
• Engage your core and pelvic floor muscles — think about zipping up and in, as if you’re trying to squeeze into a pair of jeans a size too small.
• Slowly, and with control, extend one leg out away from your body, straightening your leg as you lower it toward the floor. Don’t let it touch; pause a few inches off the mat. At the same time, extend the opposite arm out away from your body.
• Pause here, then bring both back to your starting position and repeat on the opposite side.

Pilates ball deadbug: 3 sets of 20

• For this exercise, you’ll need a Pilates ball — I got this one for $10 on Amazon.
• Start in your tabletop position and place the Pilates ball against the thigh of one leg. Use the opposite arm to push the ball against your leg.
• Complete your deadbug reps, extending the leg without the ball pressed against it, and the arm not holding the ball away from your body slowly, with complete control.
• Keep the tension on the ball as you complete your reps — your core is working harder to hold this.
• Complete all your reps on one side before switching the ball to the opposite leg and starting again.

Weighted deadbug: 3 sets of 20

• For this exercise, you’ll need a set of lightweight plates or a pair of the best adjustable dumbbells or ankle weights.
• Hold a lightweight (2-5lbs) in each hand, and complete your dead bugs. Again, the additional weight is forcing your core to work harder to stabilize your body.

With all of the exercises above, the key is to move slowly and with complete control — rushing the move makes it easier. Pilates breath is also important — exhale through pursed lips as you extend your arm and leg, and inhale through your nose as you bring your limbs back to the starting position. Ensure your lower back stays glued to your mat throughout the exercise.

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