ANT-MAN ABS

Good for your back and even better for your six-pack, the DEAD BUG CRUNCH delivers an injury-free burn to your midsection. Get down to it

Hit your midline and unleash the power of your core with the dead bug crunch. You can wave bye-bye to sit-ups

Metamorphose your abs workout with this thorax-busting move. “The dead bug crunch is an advanced core exercise that requires strength, coordination and plenty of practice,” says Chris Jillard, a PT at Feel Good Strength.

“As it’s a pretty tough test of your core strength, the exercise is best used in lower-intensity workouts,” he adds. “It’s most effective when completed under control and not for speed.”

Focus on mastering the original dead bug technique before you attempt a higher number of reps, and likewise before adding the crunch element. “Practise by doing fewer reps, starting off by moving just your legs, then just your arms – and finally try to move your arms and one leg at the same time,” says Jillard.

He suggests adding the move to your warm-up, to allow you to focus on the technique while feeling fresh. “In time, you could insert it in between exercises,” he says. “It would work well in a workout of eight deadlifts, six dead bug crunches and a 30-second elbow plank. Rest for 60 seconds and repeat two to three times.” So, slow it down and make like a bug.

01 GROUNDED

Lie on the floor and raise your arms. Bring your legs up, pulling your knees towards you. Point your kneecaps at the ceiling, with your calves parallel to the ground. Keep your toes pointing up, too.

02 ARMS DEAL

Extend one leg, with your lower back pinned to the floor. Keeping both of your arms straight, lower them towards the floor over your head. (In a regular dead bug, you’d lower them one at a time.)

03 THE CRUNCH

Ensuring that your lower back is still pinned to the floor, bring your arms up to the starting position and crunch up, bringing your shoulders towards your hips.

04 BACK TO THE FLOOR

Lower your upper back to the floor and return the extended leg back to the starting position. That’s one rep. Repeat using the other leg for the next rep.