Most individuals, including myself, typically begin their core training with sit-ups. I have incorporated sit-ups into my workout routine for many years, and as I became stronger, they became easier. However, I noticed that my core still felt weak when performing compound exercises with a barbell or gymnastics movements like toes-to-bar.
In order to enhance my core strength, I have been experimenting with routines that specifically target the deep core muscles, rather than just focusing on sit-ups which primarily isolate the rectus abdominis—the superficial core muscle responsible for the six-pack appearance.
I decided to give a dumbbell workout posted on Instagram by personal trainer Elise Young a try. Although it consists of only two exercises, these movements are challenging progressions of the leg raise and dead bug, effectively engaging the entire core.
According to strength and conditioning coach Fiona Scott, who provided her expertise for Coach’s leg raise guide, this exercise truly targets the core by involving the pelvic floor, transverse abdominis, internal obliques, and multifidus. Similarly, in Coach’s dead bug exercise guide, certified PT Cara D’Orazio explains that the dead bug works the transverse abdominis, pelvic floor, erector spinae, obliques, and rectus abdominis. Despite feeling confident in my ability to perform common abdominal exercises, I struggled to complete 12 repetitions of the movements in Young’s workout, even when using light weights.
These exercises require not only strength, but also control and stability. Just a few reps into this workout, I could feel my hip flexors and abdominal muscles working hard.
In her form guide, Scott emphasizes the importance of keeping the lower back pressed against the floor throughout the exercises. Scott suggests placing your arms by your sides and pushing into the floor with your hands for additional support. However, in Young’s routine, your hands are occupied with holding dumbbells!
I attempted to maintain a flat lower back on the mat, but after a few repetitions, I felt it lifting in an attempt to support my core. I had to concentrate on squeezing my glutes and abs, following Scott’s form cue of moving my belly button towards the floor. Additionally, I made sure to take breaks as needed to maintain proper form and prevent any potential injuries.
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