Try out the kettlebell dead bug exercise and the bird dog this week to build a strong and stable core! When I talk about building your core, I am not solely referring to your “abs” at all.
These two exercises are both excellent because not only do they build the “mirror muscles” of your abdominal region, but also your lower back, the stabilizing muscles around your spine, and your glute muscles.
When all of these parts of your body are functioning together properly, you will see an immediate increase in the amount of weight that you can move on pretty much every single exercise (yes, this includes curls as well)!
Kettlebell Dead Bug Exercise Benefits
The first exercise is often referred to as a dead bug exercise due to the position that you are lying in.
For beginners, I would suggest performing sets of 10-15 reps per side without any weight at all.
Even without weight, nearly everyone can experience significant improvements in how their body functions from becoming better at this exercise!
In the variation that I have shown here I am using 2 different kettlebell weights! This is an advanced version of the movement, since the kettlebells themselves force you to control your body more.
The differing weights also throw off your overall stability!
The dead bug exercise is great since along with the functional benefits, they can also build you a shredded looking core!
Your “abs” will be forced to contract with each movement performed, building that “6 pack” look as well as strength and stability! Don’t worry about trying to go to heavy with this, form is always number one!
Bird Dog Exercise Benefits
The second movement that I have shown below is known as a “bird dog.”
Similar to the “dead bug” shown above, beginners and advanced trainees can benefit from doing this movement without any weight at all!
Bird dogs are excellent as either a warm-up, or as part of your regular core training routine.
Again, don’t worry about going to heavy on these at all.
The benefits are fully within the movement itself, and there is rarely a need to do these with weight.
For a more interesting challenge try attaching a resistance band between the foot which you are extending back words, and the hand which you are extending forward. Much more difficult than loading with any heavy weight!
For those of you looking to build up your glutes, this movement is especially great for you!
Not only does this movement target your glutes itself, but it will also activate them and allow them to be engaged on each and every movement you perform. Far too many people have dormant glute muscles, which limits your ability to move big weights especially on the squat and deadlift.
If this is you, add this exercise in right away.
Regardless of your level as an athlete, add these exercises in to your routine today and you will see the benefits quick!