Metamorphose your abs workout with this thorax-busting move. “The dead bug crunch is an advanced core exercise that requires strength, coordination and plenty of practice,” says Chris Jillard, a PT at Feel Good Strength.
“As it’s a pretty tough test of your core strength, the exercise is best used in lower-intensity workouts,” he adds. “It’s most effective when completed under control and not for speed.”
Focus on mastering the original dead bug technique before you attempt a higher number of reps, and likewise before adding the crunch element. “Practise by doing fewer reps, starting off by moving just your legs, then just your arms – and finally try to move your arms and one leg at the same time,” says Jillard.
He suggests adding the move to your warm-up, to allow you to focus on the technique while feeling fresh. “In time, you could insert it in between exercises,” he says. “It would work well in a workout of eight deadlifts, six dead bug crunches and a 30-second elbow plank. Rest for 60 seconds and repeat 2-3 times.” So, slow it down and make like a bug.
