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The One Ab Exercise Everyone Should Be Doing!

Technique Tuesday:  Dead Bug 

There are not many one size fits all exercises in the fitness industry. 

Most exercises need to be tailored to the individual’s specific goals, needs and current level of fitness. A perfect example would be a beginner, trying to complete one of the more advanced kettlebell exercises on his or her first day at the gym – not a good idea.

That is not the case with the wall dead-bug. It is one of our favorite ab exercises and is perfect for all levels of fitness.  

The majority of our new members come to us in what is called an extended posture. 

The skeleton in the middle in the picture above is optimal posture.  Due to a number of factors ie; stress, imbalanced exercise programs, we shift into a more and more extended position (skeleton on the right).  The bottom of our rib cage lifts (rib flare) in the front and our pelvis tilts forward. 

We now have excessive stress and stiffness in our low back and hips. At the same time it this actually weakens and lengthens our abs. This is a bad thing for those who want better looking abs. Beyond looking good, this extended posture puts excessive stress on our low backs, increases fatigue as well as your heart and respiratory rate and decreases hip range-of-motion and core stability. These all lead to more pain, injury and a decrease in performance. 

Enter the dead-bug - Our favorite ab and postural exercise geared towards improving abdominal strength and tone. Because your abs attach to both the bottom or your rib cage and top of your pelvis, when you get them stronger they actually pull the front of your ribs down and your pelvis back up into a more optimal posture. 

Key Tips

  • Feel your low back in the floor throughout the exercises
  • If you cannot keep low back down, regress to an easier version
  • Draw out each exhale as long as possible

Our philosophy at Dynamic Strength and Conditioning is that every individual—regardless of fitness level, age, gender, or goals—receives the best results from a comprehensive strength and conditioning program in a safe training environment coached by educated, experienced professionals. 

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