Planks are often thought of as the best way to build core strength but they aren’t the only way.
There are other ways to train stability and control according to Jenny White, a Pilates instructor and the founder of The Kai Life.
She says, “There are many reasons why someone can’t do a plank, such as being a beginner and not having built up their core strength yet, being postpartum, or having limitations like an upper-body injury or sensitivity in the lower back.”
10 to 15 reps
- Put your knees up and bend them to 90° while lying on your back.
- Put your arms up over your chest Use your core.
- Use your core to gently push your lower back into the floor Slowly.
- Slowly move one leg forward, keeping it just above the floor. Then lower the other arm behind your head.
- Stop lowering your leg just before your lower back lifts off the floor.
- Go back to the beginning with control and then do it again on the other side.
- Keep going switching sides with each rep.
How it helps
White says, “Dead bug lets you build real core stability without having to hold your full body weight like you would in a plank.” “It teaches control before it needs load”.
Put your knees up and your feet flat on the floor while you lie on your back.
- Put your feet on the floor and lift your hips until your body is in a straight line from your shoulders to your knees.
- With your core engaged lift one foot off the ground and bring your knee toward your chest.
- Put your foot back on the floor and then do the same thing on the other side.
- Keep going switching sides with each rep.
Do 8 to 10 reps on each side.
Put your knees on the floor and lie on your back.
- Use your core to keep your pelvis steady.
- Slowly move one heel forward on the floor until your leg is almost straight.
- Stop for a moment then slide it back in with care.
- Do the same thing on the other side.
White says, “This movement strengthens the deep core, especially the transverse abdominis, without putting stress on your wrists, shoulders, or lower back.”
“It shows you how to keep your spine stable, which is what a plank needs, but in a way that’s easier to do.”
