I've been a PT for over 25 years - this is the one core-strengthening exercise I wish I'd taught earlier

Want to train your core without endless crunches and plank variations? You’re in the right place. The appeal of a strong and stable mid-section is going nowhere fast (and rightly so). I'm constantly looking for accessible and effective moves to help build mine.

With this in mind, I asked top PT and coach of over 25 years, Caroline Idiens (aka Caroline Circuits), to share the one move she wishes she’d taught clients sooner. The one at the very top of her list? The dead bug exercise.

"While it's not a 'new' exercise per se, it is definitely one which I teach a lot more now for the core than I did 25 years ago," says Caroline. "It used to be that we only focused on moves like crunches and bicycles to target the abdominals, but things have moved on, and the dead bug is one of my favourite moves for building deep core strength.”

How to do the dead bug exercise

• Lie with your back on the mat, legs in tabletop position at a 90-degree angle.
• Engage your core and press your lower back into the mat (focus on the waistband of your leggings remaining in contact with the floor).
• Slowly extend the opposite arm and leg until they are straight, without dropping too low or arching the back.
• Come back to the centre position with knees above hips, wrists above shoulders.
• Repeat on the other side.

Expert tip: “The key to the dead bug is to keep your lower back flat down on the mat, and focus on control rather than speed,” says Caroline. “However, you can reduce this movement by keeping your legs high if you find your back arching and build up your core strength gradually.”

Deadbug exercise benefits

1. Trains core strength and stability

The dead bug is excellent for activating the deep core as well as the superficial abdominals (what we traditionally think of as the abs).

The deep core comprises four muscles: the transverse abdominis (the deepest core muscle, which wraps horizontally around our midsection to stabilise and support the spine), the multifidus (smaller, but no less crucial stabilising muscles that allow us to bend, twist, reach and so on), the diaphragm and the pelvic floor.

To achieve full core strength, it’s important to focus on these as much as (if not more than) the more obvious (and aesthetically tempting) abs.

“In my view, the deadbug is superior to standard crunches for building deep core strength,” says Caroline. “It recruits the deep abdominal muscles, including the transverse abdominis, for core stability and strength. Additionally, it helps to protect your lower back by teaching your spine to stay stable while your arms and legs move.”

2. Boosts coordination and posture

A strong core and improved posture go hand in hand, and you’ll notice you'll hold yourself straighter with consistent work.

“The dead bug helps not only with coordination (mirroring everyday movements such as walking) but also can help improve posture too,” says Caroline. “Since you’re working to control your pelvic position and resist your lower back arching as the arms and legs move contralaterally, it engages and supports the muscles that keep your spine aligned.”

3. Very accessible

One of our favourite dead bug benefits? It’s suitable for pretty much everyone. “The dead bug appeals to many of us as it is low impact, joint-friendly, and easy to modify for beginners or more advanced exercisers,” says Caroline.

If you want to make it harder, you can do this exercise with a light pair of dumbbells.

4. Builds functional strength

It’s easy to think that being strong means lifting heavy and exclusively strength training, but true strength is about more than this. For midlife women in particular, our focus is best placed on what’s known as functional strength. By this, we mean being able to easily move in everyday life, whether that’s reaching, lifting, twisting, bending or carrying.

According to a study conducted by physiologist Dr Kirstie Elliot-Sale, more than half (59%) of women said being able to move through daily life comfortably and confidently is a more meaningful measure of strength than lifting maximum weight.

The deadbug is a great way to build functional strength, as it not only builds core strength but also strengthens the hip flexors and trains one of our most basic movement patterns: the hip hinge.

Tips for doing the dead bug exercise

The deadbug can easily be modified or advanced, depending on experience and ability. “You can make the move more challenging by adding in dumbbells,” says Caroline. “But be sure to start light. Try to progressively straighten the legs as long and low as possible without arching through the back.

“If you’re a beginner, I would start with bodyweight only and tap the heel to the floor, keeping your knees bent. You can also use a Swiss ball to challenge yourself further or train one side at a time to test how strong you are unilaterally.”

Not quite ready for a weighted dead bug? Work up to it by looping a resistance band around your ankles to add extra tension to the move, or pop on some ankle weights for even more spice.