3 hours ago
Firstly, just so you know, I rarely train with flexion-extension exercises like sit ups, crunches and side bends.
These exercises are a poor choice for most. Not only are they strongly linked with creating and exacerbating low back pain, they are horrible from a postural standpoint and have no carry over to improving the function and performance of your body.
Train your core for it's intended function...to resist motion at the spine. When you do this, you will build a bullet proof core, your gym performance will sky rocket and that will lead to getting more out of your training.
This is a staple core exercise that everyone should master. If you want a strong core, which is an important foundation for enhancing the way you look, move and perform, learn this first. You will progress very quickly through more challenging core exercises once you can master the dead bug.
Performed right you will feel a deep burn in your abs. This exercise will really test your level of core stability. A few of many benefits: Teaches correct breathing mechanics, to maintain a rigid torso and resist spinal extension. And phenomenal corrective exercise for low back pain.
Low back must be glued to the ground the whole time.Brace abs hard and breathe under the brace...DONT GO SOFT. (Hence my deep breathing noises)
Fully inhale through your belly and back, we want 360 degrees of expansion. Breathing is so crucial...fully exhale as you extend your arm and leg...this will activate your deep core muscles. And keep the tempo slow and controlled. The use of a block is optional for further core deep excruciating burn.
Best to performed as an activation drill part of your warm up or anytime you like of 3 rounds of 6-8 reps per side.
My advice is not to go to failure. Give this a go and would love to hear about how much pain I’ve inflicted to you.😇 at Prahran, Victoria, Australia