Don’t let its identify deceive you: The lifeless bug train is definitely a extremely stellar energy transfer—and one, we’re glad to tell you, that has nothing to do with, um, expired cockroaches or beetles.

In reality, contemplate it a “low-risk, excessive reward” motion on your whole core, Evan Williams, CSCS, founding father of E2G Efficiency in Chicago, tells SELF. That’s as a result of this beginner-friendly train brings a decrease danger of damage than different abs staples (like sit-ups or crunches) and a number of bodywide advantages, together with higher posture, coordination, and, in fact, core energy.

For all the things to know concerning the lifeless bug train—together with which muscle tissue it really works and why it’s so rattling efficient—carry on studying. Wish to give it a attempt your self? We’ve acquired you coated there too, with a step-by-step information on easy methods to do it the appropriate method (plus a more difficult lifeless bug variation chances are you’ll wish to hold in your again pocket).

What muscle tissue does the lifeless bug train work?

Your core muscle tissue are the primary gamers right here, together with your transverse abdominis (deepest core muscle tissue that wrap round your backbone and sides), rectus abdominis (muscle tissue that run vertically alongside the entrance of your stomach), obliques (muscle tissue on the edges of your abdomen), and pelvic ground (the muscle tissue on the base of the pelvis that help the organs on this space), Williams says. It additionally works your erector spinae and your hip flexors.

As on your higher physique, the OG lifeless bug doesn’t work a lot there. However there is a variation that may convey a few of these muscle tissue into the motion: You’d merely carry out the transfer holding gentle weights in your arms, which might gentle up your shoulders—and enhance the issue of the train general.

What are the advantages of including the lifeless bug to your routine?

The lifeless bug challenges your core energy and stability in addition to your coordination. It might probably additionally assist enhance your posture and should scale back your danger of decrease again ache.

Right here’s how: Executing this train entails mendacity in your again in tabletop place and increasing one arm and the other leg out straight. Once you do that, your decrease again naturally desires to enter extension—to arch and are available off the ground. However the primary purpose of the lifeless bug is to interact your core to forestall that from occurring, which makes it an “anti-extension” motion, Williams says. On this place, you’re coaching core energy and stability and in addition practising good posture, since your backbone is in a impartial place whereas your limbs are in movement.

Then there’s the coordination facet. As a result of the lifeless bug entails concurrently transferring your arm and reverse leg after which switching, your mind must be locked in. Many individuals wrestle with this coordination problem—which is akin to rubbing your abdomen and patting your head—once they first attempt the lifeless bug, Williams says. However with observe, their coordination skills enhance, he explains.

Lastly, weak spot in your again and core have been linked to the event of again ache. Because the lifeless bug train helps strengthen the erector spinae in your decrease again, it might additionally assist scale back your danger of ache in that space.

Are lifeless bugs good for learners?

You guess. Like we talked about, there’s a decrease danger of damage with the lifeless bug in comparison with different core strikes, which makes it nice for learners. Not like a crunch or sit-up, your again stays totally supported on the bottom, Williams says—you’re not taking your backbone into flexion, which may stress your decrease again.