Master The Move Introducing

DEADBUG

Crunches not cutting it? This move will strengthen your core and improve mobility

GR ANTED, lying on your back seems infinitely easier than every muscle-shaking second spent in a plank, but trust us when we say the deadbug will deliver superhuman core strength. It targets multiple stomach muscles (including the transverse abdominis – the very bottom layer of ab muscle), all without putting strain on your lower back, explains Tim Andrews, Fitness First personal trainer and head of fitness product. ‘The fact that you work with opposite arm and leg combinations improves spine stabilisation from all angles, ’ he says. ‘You’ll also benefit from enhanced mobility in the shoulder and hip joints. ’ Avoid the move if you have existing lower-back pain. Deadbugs won’t exacerbate current injuries unless you let your form slip, but they may slow your recovery rate, as the goal is to hold tension in the area.

How to do it

1/ Lie flat on your back with your arms extended towards the ceiling and your legs in tabletop position. ‘Keep your lower back in contact with the floor, ’ adds Andrews. ‘You shouldn’t be able to slip your hand between your back and the ground. ’ 2/ Exhale as you straighten and lower one leg until your heel almost touches the floor, while also lowering your opposite arm to the floor behind your head, hovering a few inches above the ground. 3/ Rise on to your left forearm and push into the palm of the left hand to sit up. 4/ Inhale to return both your arm and leg to the starting position and repeat on the other side.

SIGNS YOU’RE DOING IT WRONG

You’re arching your back.

‘This negates the benefits, ’ says Andrews. ‘Fix it by drawing your belly button in and bracing your core. ’

You’re moving too fast.

The aim is to use your natural momentum. Slow and steady wins the race here.

Stack your knees above your hips

Keep your lower back flat on the floor Engage your core

Weights optional to turn up the burn

MAKE IT EASIER From the starting position, move only one limb at a time –left arm, right arm, left leg, right leg. This takes out some of the coordination. Do it sat on a chair, with your feet flat on the floor and arms extended in front of you. Raise one foot a foot off the floor and raise the opposite arm overhead. Then lower and repeat on the other side.

VARY IT Ramp it up by holding a light dumbbell in each hand, and/or add weighted ankle straps.