#Reverse crunch alternative how to
The bird dog is a fantastic exercise to do anytime, and since it doesn’t require any equipment, you can even do it at home or on the road! How to perform a bird dog Similar to the plank and dead bug, the bird dog primarily engages the deeper core muscles, including the transverse abdominis.Ĭompared to the dead bug, the bird dog works the lower back muscles slightly more, but there’s less strain placed on the spine, so it’s great for those recovering from a lower back injury. Not to mention, the bird dog is considered to be a full-body exercise however, it’s especially great for targeting your core. And unlike a plank where you’re isometrically holding a certain position for a given period of time, you are purposefully moving your arms and legs. Unlike the dead bug, you are on all fours during the bird dog. The bird dog exercise combines a traditional plank and a dead bug. If the exercise is too strenuous, start by lowering one arm or one leg at a time, then progress from there.If your body weight is too easy, hook a resistance band to your foot and grab the other end with the opposite hand to increase the difficulty.Maintain proper form by keeping your lower back pressed against the floor throughout the entire movement by engaging your core.Continue this process for the desired number of sets and repetitions.Ĭheck out the video below from Squat University to see how to perform the dead bug exercise correctly!.Repeat on the opposite side (right arm and left leg).Pause for 1-2 seconds, then inhale as you bring your right leg and left arm back to the starting position.Your left leg and right arm should remain stable. Take a deep breath, brace your core, then exhale as you lower your right leg and left arm until they are just above the floor.Bend your knees to a 90-degree angle and raise your legs until your knees are directly above your hips.
While keeping your lower back, head, and shoulder pressed against the ground, lift your arms until they are perpendicular to the floor.Your arms should be resting at your sides. Place a mat on the floor and lie on your back with your knees bent and feet flat on the floor.The key to getting the most out of dead bugs is to not rush through the exercise, focus on your breathing, and make sure your form is correct. The dead bug isn’t a very taxing exercise, so you can perform it 2-3 times per week at any point during a training session.
Your core is involved in nearly every exercise and/or movement you perform, so developing a strong core is extremely beneficial regardless of your goal. Another benefit of this exercise is that there’s no equipment required.Ĭonsistently performing dead bugs helps strengthen your core, which will have good carry-over to numerous other exercises and activities of daily life. Unlike other ab exercises, the dead bug primarily targets the deeper core muscles, including the transverse abdominis, pelvic floor, and erectors. If you aren’t strong enough to do a plank yet, a dead bug is also a good starting point. The dead bug targets the same muscle as a plank however, since you’re lying supine on the floor, it takes the strain off of your lower back. The dead bug is an excellent plank alternative for those that have a lower back injury or pain which prevents them from performing a plank correctly. Keep reading to find out why each exercise is included and how to perform them correctly. To keep things simple, we’ve compiled a list of the 10 best plank alternatives so you can spend less time doing the ones that don’t work and more time making progress! The most popular exercise for strengthening the abdominal muscles, specifically the transverse abdominis, is the plank ( related: plank muscles worked).Īlthough planks are effective and offer many benefits, depending on your goal, situation, physical abilities, and equipment selection, there may be superior exercise alternatives. One of the major core muscles that most people forget about is the transverse abdominis, a key stabilizer muscle that’s located underneath the rectus abdominis. For example, the rectus abdominis is what most people refer to as the abs because it’s the most superficial, and its primary action is flexion of the torso. There are several muscles that make up the core, and each is responsible for a specific action. Just because you have a six-pack, that doesn’t necessarily mean that your core is strong. The core plays a huge role in stability, movement, performance, and injury prevention. The core, also known as the abdominals, is one of the most overlooked muscle groups when it comes to resistance training.
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