Dead Bugs
Dead Bugs are a great exercise for the pelvic floor, core, and so much more.
Do 1-3 sets for 10-20 reps, or simply do timed sets up to 30 seconds for each set.
You can play around with different/more advanced variations by holding a pair of dumbbells, holding a kettlebell, using resistance bands, an exercise ball, or even ankle weights. Plenty of options.
Dead bugs teach the core, hips, and even the upper body muscles to work together synergistically – training the body – contralaterally (always a fun word to say) – as one, well knitted piece.
These are a great core exercise that trains the entire ab wall and teaches you how to brace and breathe "behind the shield" properly. It's also a great move for lower back health. If you're already dealing with a spunky back, these will help strength the muscles and allow you to train in a way that limits back pain during the exercise, and should alleviate or eliminate back pain in the future as the abs and hips become stronger.
Incorporate them into your routine either as part of a warm up, a daily wake up, activation exercise, or as a go to midsection exercise that you progressively overload like a main lift.
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