The Ab Exercise You Should Do EVERYDAY

Yesterday we talked about training REFLEXIVELY vs creating conscious tension in our abs.

To do that – train our abs REFLEXIVELY – we have to add movement to our ab training but NOT consciously think about tightening our abs.

If you think about it, it becomes conscious, NOT reflexive.

The best exercise to do this is the dead bug.

Why?

Because we are teaching our body how to “organize itself” while contralateral limbs are moving…just like walking, or sprinting or crawling.

The only requirement, however, is that we don’t think about consciously contracting our abs or pushing our lower back into the floor.

Instead, as my coach Geoff would say, just keep your tailbone off the ground.

Now, we perform our deadbug, our tailbone is off the ground, our abs our reflexively firing and we are increasing our baseline strength.

In the video below, I’ll further explain and show you what I mean – and I’ve got a special guest appearing as well.

Check out the video…

12 Comments

  • Reply April 23, 2015

    sal

    Hello Chris. Just some more great insight on how to move our body and thinking about what we are doing at the same time.Like you always do.A little bit of mind-muscle connection.Many Blessings to you and your family.

    • Reply June 2, 2015

      admin

      Thanks for the kind words, Sal. Great to hear from you! -Chris

  • Reply April 25, 2015

    Elizabeth

    Hi Chris – thanks for this 🙂 How many reps would you do per day?

    • Reply June 2, 2015

      admin

      Hi Elizabeth – I would do 3 sets of 10-20 per side. The most important thing is to not make it difficult. You want to make it challenging but not to the point where your form or technique get compromised. -Chris

  • Reply May 26, 2015

    julie

    yeah i like this but would also like to know how many reps you would reccomend.

    Your son is super cute by the way. Good to see him in your gym with you learning to be fit rather than on a video game learning jack S***

    • Reply June 2, 2015

      admin

      Hi Julie – I would do 3 sets of 10-20 per side. The most important thing is to not make it difficult. You want to make it challenging but not to the point where your form or technique get compromised. -Chris

  • Reply May 26, 2015

    Sandi

    Great dead bug instructional video! Thank you for including your son! It was precious!

  • Reply May 29, 2015

    Stacey

    Your son was so cute he stole the show! I had to watch this video twice because I realized I hadn’t paid attention to the exercise at all. Love it. 🙂

    • Reply June 2, 2015

      admin

      Ha! You know, I didn’t realize what he was doing until after I watched the playback! Thanks for reaching out, Stacey. -Chris

  • Reply June 1, 2015

    Karen

    Great ab exercise. Ive used resistance by holding bands above my chest…looped around something behind me. After deadbug reps, I continue with scissors and flutter kicks. You can really feel it when using the bands. Your son is adorable! Thanks for all your info!

    • Reply June 2, 2015

      admin

      Thanks, Karen. Using the bands is a great way to integrate your upper body while still being able to stabilize. And yeah, my boy has quite the personality! -Chris

Leave a Reply