Buzz
Step into the second week of our not-a-plank challenge, where we dive into overlooked core exercises worth mastering. This session introduces two animal-inspired moves that are more challenging than they appear.
First up is the beloved Mytour classic, the deadbug. Begin by lying on your back with arms and knees raised toward the ceiling. Extend one arm and the opposite leg until they hover parallel to the floor, holding the position briefly.
This exercise naturally engages your abs to counteract the tendency of your back to arch, classifying it as an “anti-extension” movement, akin to ab wheel workouts. It emphasizes isolating arm and leg motions without relying on back extension or twisting. During a deadbug, your hips and shoulders should remain firmly planted on the ground.
For a simpler version, focus solely on leg movements or hold onto a stable object with your hands. To increase difficulty, explore these resistance band variations.
Bird Dogs
Transform the deadbug by flipping it into a bird dog. Begin on all fours, maintaining a neutral spine. Stretch one leg and the opposite arm simultaneously, then bring them back to the starting position.
The goal is to keep your back steady and level, like a tabletop. This move engages those often-overlooked stabilizing muscles, ensuring your hips stay aligned without dipping or twisting during the exercise.
For a simpler version, focus on moving only your arms or legs. To increase the challenge, try the variation shown in the video above: bring your elbow to your knee in a crunch motion at the end of each rep, repeating without resting the extended arm and leg.
Try these exercises and share your thoughts in the comments! We’d also love to hear about your favorite variations or similar core-strengthening moves.
