Do you want to train your core muscles keenly and focus on every single part? Then no worries when you have an unpaid workout commonly called Dead Bug. This significant workout requires nothing except a surface and you can perform it anytime. From obliques to traversing abdominis, this significant move will train each group deeply. In this blog, we will cover how Dead Bug will shape your overall fitness and find alternatives to Dead Bug.
What is a Dead Bug?
Dead Bug is a machine-free workout that proves like honey for your core. This workout mainly targets your upper body but you have to move your lower legs as well. The movement is pretty easy but not everyone can master it. This cost-effective exercise is a full-fledged package for those who want to gain power and mass simultaneously.
Overall, the dead bug also improves your balancing and posturing by letting you maintain constant positioning. Along with upper-body development, Dead Bug also has a positive impact on the lower back as it provides stability. Beginners can consider this exercise as bread and butter because it will help them to achieve their fitness goals.
Benefits of Dead Bug
Dead Bug is one of the best core exercises and everyone recommends it due to its multiple benefits. Some of the key advantages of Dead Bug are as follows:
Reduction of Back Pain: Dead Bug is a low-impact exercise which means it will not pressurize the lower parts such as the back. Throughout the movement, you have to keep your back in the upright position which will surely keep it pain-free.
Core Strengthening: Out of hundreds of exercises, there are only a few workouts that keenly focus on every single muscle of your core. Luckily, Dead Bug lies in this list as it primarily focuses on core development.
Better Posture: Dead Bug will keep your body moving all the time but it also improves your posturing. Performing dead bugs means you are doing quick actions and can’t make a single mistake.
Mental Coordination: Your body and mind have a direct connection and Dead Bug improves this link by sending and receiving decision-making signals.
Cardiovascular Health: Dead Bug also pumps your heartbeat and boosts overall stamina. It prepares you to perform day-to-day activities and you may remain active all the time.
How to Perform Dead Bug
Before carrying out any workout, you must have knowledge about the steps to follow. Here are some key instructions you have to keep in mind:
- Start by lying on the ground with both the legs in the air having bends in the knees.
- Make sure to keep both hands straight up so that feet and hands are making a common point.
- Engage the core and feel the tension in the hip flexor as you have to move your legs by supporting the hips.
- Extend the left arm over your head and right leg in the forward direction. Keep the rest of the position constant. (Move both the parts at the same time)
- Repeat the movement with the right arm and left leg to complete one rep.
- Maintain your breath and don’t lower the legs down to the surface. Try to perform 12 reps per set.
If you have mastered simple moves and trying to make them more intensive, then hold dumbbells in your hand. This move will put your power in challenge as you have to perform movement with weight.
Alternatives to Dead Bug
Dead bug is a highly recommended exercise for all and sundry. But you cannot depend on a single movement to achieve one fitness goal. Therefore, you must have different options in your pocket to make your core day interesting. Here are some of the key alternatives that you can try at home as well:
1. Butterfly Sit-ups
Butterfly Sit-ups are a workout that not only targets your core but also trains the hip flexor. The movement does not require any external weight but moving against the body weight is not an easy task. People looking to burn calories and build explosiveness in the core must incorporate
Butterfly Sit-ups in their routine. Moreover, this movement will also boost your overall athletic performance by increasing stamina. By pumping up the heart rate, this exercise will also improve cardio health.
2. Dragon Flag
Dragon Flag is another best alternative to Dead Bug because of the similarities both exercises have. Like Dead Bug, this exercise mainly targets your core and you can perform it anywhere without any external equipment. Throughout the movement, you have to control your body and pause at one time.
Surely, this will maintain body balance and improve body posturing as well. The longer you hold the pose, the better engagement you will gain for the core. Before doing this activity, you must warm up the body and take proper breaths.
3. Bear Crawl
Bear Crawl is a perfect choice for those looking to train their upper body, especially core muscles. This functional movement requires you to start from a tabletop position. All you need is to walk forward and backward in a proper manner so that the rest of the body remains constant.
However, experts say that performing a bear crawl will improve strength, coordination, and flexibility by two times more than the plank. Moreover, this exercise also improves your overall posturing and does not cause pain in any of the muscles.
4. Bicycle Crunches
Bicycle Crunches are the most effective and suitable exercise for core muscles. It tones the core and builds power in the midsection. Moreover, it also slims your overall waist as you will lose calories in bulk. Like Dead Bug, this movement is simple but is effective enough to give strength to the abdominal muscles and obliques.
Lie on the back and place your hands over the head with interlocked fingers. Now lift the weight up and touch the knee with the elbow by keeping the body constant.
5. Bird Dog
If you are looking to challenge yourself from a different angle, then Bird Dog is a workout that you can give a try. This one is a suitable alternative to dead bugs as it targets your core without any tool. At home, you can easily carry this exercise and improve your overall range of motion.
Bird Dog exercise reduces back pain and must be performed in a controlled manner. Core engagement is very dominant for good results and contraction in the upper back is also essential.
6. Jackknife
Jackknife is one of the considerable alternatives to Dead Bug just because of the similar movement. The resemblance Jackknife has with Dead Bug makes it the best replacement. All you need is to lie on the back with your legs up in the air.
Extend both arms over your head and keep tension in the hips. The objective is to move the arms towards the knees by lifting the body up. Make sure to keep your feet constant and don’t lower them throughout the movement.
Bottom Lines
Dead Bug is a complete core package and is recommended for people of all ages. It has multiple benefits and with simple movement, this workout keeps you relaxed. But you must try exercises like Jackknife and Bicycle Crunches to train the core.
Dead Bug targets each muscle with keen attention but somehow you may miss out on something crucial. To complete this lag, you must look for alternatives to Dead Bug that are mentioned in this blog. Stay tuned for informative content and keep visiting us.