When working your abdominal muscles, not all exercises are created equal — forget sit-ups and planks, one of the best ab exercises for targeting the deepest core muscles — the transverse abdominis, a belt of deeper core muscles — is the dead bug. It's a stabilization exercise, which means dead bugs also target the erector spinae that help stabilize the spine and support the lower back.
Aside from strong abdominals being an aesthetic goal, a strong core can help you run faster, lift heavier, improve your posture, and reduce lower back pain. Dead bugs are a fantastic ab exercise for beginners and more experienced gym-goers alike as they are less likely to put pressure on your spine or lower back. Dead bugs also work on the body’s contra-lateral limb engagement — teaching the body to move opposing limbs simultaneously while keeping the core and back stable.
