work the core in our training routine it is, as the experts explain, essential. When we talk about core we refer to the muscular complex located in the central part of the body (lumbar-pelvic region) that stabilizes the spine and the abdominal region and, as explained by the personal trainer Víctor Díaz, (@prohealth.vd), a science specialist of physical activity and sport, includes muscles of the abdominal wall, back, buttocks, hips, pelvic floor, and diaphragm. The joint action of these structures allows adequate control of body stability and the transmission of forces to different segments of the body.
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An alternative to classic abs
“Poor core stability is a risk factor for injury and improving core function allows us to reduce the risk of developing low back pain, improve postural hygiene and increase performance. This central musculature is responsible for stabilizing the spine and avoiding or resisting anti-flexion, anti-extension, anti-lateral flexion or anti-rotation movements. It does not take care of the flexion of the spine, so it is not necessary to repeatedly flex the spine to work the core”, the specialist comments to us, to reach the conclusion that the traditional exercises of crunch abdominal are not the most appropriate. “The ‘dead bug’ exercise or dead bug It is a much more interesting option”, he explains.
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How to perform this exercise?
Lie on your back with your legs bent 90 degrees in the air and extend your arms toward the ceiling with your hands directly on your shoulders.
Flattens the lower back performing pelvic retroversion. Maintain this throughout the execution of the exercise.
Inhale through your nose feeling a 360 degree expansion in your abdominal cavity.
Extend the opposite arm and leg toward the floor at the same time as you exhale, keeping your back flat on the floor.
Return to the starting position and repeat on the other side.
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Why should you incorporate this exercise into your training routine?
The expert summarizes what are, in his opinion, the benefits of this exercise:
– improve your coordination and teaches you to move the opposite limbs while holding your core stable and your back protected. The basis of human movement is contralateral movement: opposite limbs moving in the same motion, such as crawling. This is a given and some people lose it through inactivity and disuse. The dead bug reinforces this contralateral movement for better overall coordination.
– Promotes better posture: The dead bug encourages a neutral spine, good alignment between the shoulder and pelvic girdles, and better posture. The dead bug It makes you more aware of your posture and allows you to improve control over your core area.
Also read: Postural hygiene: what it is and how to take care of it
– Improves Core Stability: When you combine contralateral movement with breathing, you are demanding one of the true functions of the core, resist movement. Mastering this core stability and maintaining intra-abdominal pressure allows you to more efficiently generate force that you can apply and transfer to other exercises in other planes.
– Strengthens the breathing pattern: generating and maintaining adequate intra-abdominal pressure through the descent of the diaphragm and the coactivation of all the muscles of the abdominal wall and the pelvic floor allows us to perform lifts more efficiently and safely for your back.
– Has good transfer to other sports gestures: In sports like tennis or basketball, you need to extend the opposite limbs while jumping, punching, or moving. A core strong and stable makes these types of movements possible and can improve your performance in such actions.