{"id":785944,"date":"2026-09-29T03:16:17","date_gmt":"2026-09-29T03:16:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/785944\/"},"modified":"2026-09-29T03:16:17","modified_gmt":"2026-09-29T03:16:17","slug":"im-an-expert-pt-this-is-my-favourite-core-exercise","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/785944\/","title":{"rendered":"I’m an expert PT – this is my favourite core exercise"},"content":{"rendered":"

Want to train your core without endless crunches and plank variations<\/a>? You\u2019re in the right place. The appeal of a strong and stable mid-section is going nowhere fast (and rightly so). I’m constantly looking for accessible and effective moves to help build mine.<\/p>\n

With this in mind, I asked top PT and coach of over 25 years, Caroline Idiens<\/a> (aka Caroline Circuits<\/a>), to share the one move she wishes she\u2019d taught clients sooner. The one at the very top of her list? The dead bug exercise<\/a>.<\/p>\n

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“While it’s not a ‘new’ exercise per se, it is definitely one which I teach a lot more now for the core than I did 25 years ago,” says Caroline. “It used to be that we only focused on moves like crunches and bicycles to target the abdominals, but things have moved on, and the dead bug is one of my favourite moves for building deep core strength.\u201d<\/p>\n

How to do the dead bug exerciseLie with your back on the mat, legs in tabletop position at a 90-degree angle.Engage your core and press your lower back into the mat (focus on the waistband of your leggings<\/a> remaining in contact with the floor).Slowly extend the opposite arm and leg until they are straight, without dropping too low or arching the back.Come back to the centre position with knees above hips, wrists above shoulders.Repeat on the other side.<\/p>\n

Expert tip: \u201cThe key to the dead bug is to keep your lower back flat down on the mat, and focus on control rather than speed,\u201d says Caroline. \u201cHowever, you can reduce this movement by keeping your legs high if you find your back arching and build up your core strength gradually.\u201d<\/p>\n

Deadbug exercise benefits1. Trains core strength and stability<\/p>\n

The dead bug is excellent for activating the deep core <\/a>as well as the superficial abdominals (what we traditionally think of as the abs).<\/p>\n

You may like<\/p>\n

The deep core comprises four muscles: the transverse abdominis (the deepest core muscle, which wraps horizontally around our midsection to stabilise and support the spine), the multifidus (smaller, but no less crucial stabilising muscles that allow us to bend, twist, reach and so on), the diaphragm and the pelvic floor.<\/p>\n

To achieve full core strength, it\u2019s important to focus on these as much as (if not more than) the more obvious (and aesthetically tempting) abs.<\/p>\n

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\u201cIn my view, the deadbug is superior to standard crunches for building deep core strength,\u201d says Caroline. \u201cIt recruits the deep abdominal muscles, including the transverse abdominis, for core stability and strength. Additionally, it helps to protect your lower back by teaching your spine to stay stable while your arms and legs move.\u201d<\/p>\n


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Hex Rubber Dumbbell Pairs (2kg)<\/p>\n

Holding a pair of dumbbells<\/a> while doing the dead bug exercise will make the movement harder, improving your strength and stability without changing the movement. <\/p>\n

2. Boosts coordination and posture<\/p>\n

A strong core and improved posture go hand in hand, and you\u2019ll notice you’ll hold yourself straighter with consistent work.<\/p>\n

\u201cThe dead bug helps not only with coordination (mirroring everyday movements such as walking) but also can help improve posture too,\u201d says Caroline. \u201cSince you\u2019re working to control your pelvic position and resist your lower back arching as the arms and legs move contralaterally, it engages and supports the muscles that keep your spine aligned.\u201d<\/p>\n

What to read next<\/p>\n

3. Very accessible<\/p>\n

One of our favourite dead bug benefits? It\u2019s suitable for pretty much everyone. \u201cThe dead bug appeals to many of us as it is low impact, joint-friendly, and easy to modify for beginners or more advanced exercisers,\u201d says Caroline.<\/p>\n

If you want to make it harder, you can do this exercise with a light pair of dumbbells<\/a>.<\/p>\n

4. Builds functional strength<\/p>\n

It\u2019s easy to think that being strong means lifting heavy and exclusively strength training<\/a>, but true strength is about more than this. For midlife women in particular, our focus is best placed on what\u2019s known as functional strength. By this, we mean being able to easily move in everyday life, whether that\u2019s reaching, lifting, twisting, bending or carrying.<\/p>\n

According to a study<\/a> conducted by physiologist Dr Kirstie Elliot-Sale<\/a>, more than half (59%) of women said being able to move through daily life comfortably and confidently is a more meaningful measure of strength than lifting maximum weight.<\/p>\n

The deadbug is a great way to build functional strength, as it not only builds core strength but also strengthens the hip flexors and trains one of our most basic movement patterns: the hip hinge.<\/p>\n

Tips for doing the dead bug exercise<\/p>\n

The deadbug can easily be modified or advanced, depending on experience and ability. \u201cYou can make the move more challenging by adding in dumbbells,\u201d says Caroline. \u201cBut be sure to start light. Try to progressively straighten the legs as long and low as possible without arching through the back.<\/p>\n

\u201cIf you\u2019re a beginner, I would start with bodyweight only and tap the heel to the floor, keeping your knees bent. You can also use a Swiss ball to challenge yourself further or train one side at a time to test how strong you are unilaterally.\u201d<\/p>\n

Not quite ready for a weighted dead bug? Work up to it by looping a resistance band <\/a>around your ankles to add extra tension to the move, or pop on some ankle weights for even more spice.<\/p>\n