Last, but by no means least, hold a regular plank. “Try really hard not to twist your body too much," Sisson's writes. Take one hand off the floor, and tap it to the opposite shoulder.
Think about creating a straight line from your heels to the crown of your head, engaging your core. To do a plank with an elbow tap, get into a plank position - start in a press-up position, with your arms slightly wider than your shoulders and your body weight resting on your hands flat against the floor, or your forearms, depending on which variation you opt for. Plank with elbow tap: 10 on each side, 20 in total In the video, Sisson completes the dead bugs holding onto the long resistance band with her arms to add extra tension to the exercise.Ī post shared by Emily Sisson photo posted by on As it’s a stabilization exercise, dead bugs also target the spinal erectors, which help stabilize the spine and support the lower back. When done correctly, a dead bug targets both the outer core muscles as well as the transverse abdominis - the deepest core muscles, which sit underneath the internal and external obliques and rectus abdominis. “Don’t lock your knees, you want them slightly bent,” Sisson advises.ĭead bugs are one of the best exercises for working your abdominal muscles. Do all of your reps facing one direction, then turn around and repeat. Squeeze your core and press your hands outwards, so your arms are extended in front of your chest, pause, then bring them back in to your starting position. Stand with your feet hip-width apart, and at a distance from the band so that it’s taught. Start by grabbing a long resistance band and looping it around something sturdy if you’re in the gym, you can also use a cable machine here. The pall of press is an anti-rotation exercise - your torso has to work incredibly hard to stay steady in this move. Here are the four exercises she focuses on:
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