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Core 101: The Dead Bug
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Sit-ups use to rule the fitness world. For many years, sit-ups were seen as the golden ticket to stronger abs and a trim waistline. As a fitness-crazed teenager, I often did 500 sit-ups a day! No doubt this likely contributed to my back pain and spinal injuries as an adult. Sit-ups only work the rectus abdominis, one of the many muscles necessary to build a  strong core. Additionally, the strong abdominal flexion movement that occurs when performing a sit-up can damage spinal ligaments, discs, and vertebrates. If you have osteoporosis, doing sit-ups can also lead to spinal compression fractures. 

Thank goodness exercise has evolved to include safer and more effective ways to strengthen your abdominal muscles along with all the core muscles. 

In my previous blog, I talked about the “core”, how it is made up of many different muscles throughout the trunk and how these muscles have to work in harmony to provide stability and a foundation for efficient movement. I also gave you 2 easy ways to learn how to engage your core muscles. Now it is time for exercise!

The Dead Bug. Certainly not something any of us aspire to be but a very effective exercise for strengthening the core muscles. 

 

Here’s how you do the Dead Bug exercise.

 

Beginner

Starting position: Lie on your back with your knees bent, feet flat on the floor. Activate your core by exhaling through pursed lips, like you are blowing out a candle or by bracing in preparation for a punch to the stomach. When your core is activated, your spine should be in a neutral position and should not be rounded towards the floor or arched.

Exercise Movement: Raise one knee up to hip height, keeping your knee bent at 90 degrees, and then back down to the floor. Continue by alternating lifting one knee up and then the other while keeping your core muscles activated and engage. Aim to do 10-20 repetitions. Be sure your spine maintains a neutral position and doesn’t flex or arch during the exercise. Be sure to move slowly and steadily, exhaling as you go.

Precautions: If at any time while you are performing this exercise your back begins to arch or flex, stop, take a break, re-engage your core and continue.

 

 

 Advanced Beginner:

Starting position: Lie on your back with both legs raised up to hip height with knees and hips at 90-degree angles.  Activate your core.

Exercise Movement: Slowly lower one foot to the floor and then back up to the starting position. Next, lower the other foot to the floor. Aim to do 10-20 repetitions. Be sure your spine maintains a neutral position and doesn’t flex or arch during the exercise. Be sure to move slowly and steadily, exhaling as you go.

Precautions: If at any time while you are performing this exercise your back begins to arch or flex, stop, take a break, re-engage your core and continue.

 

 

Intermediate level:

Starting position: Lie on your back with your arms extended straight up towards the ceiling. Lift your feet off the ground so your knees are in line with your hips and your hips and knees are at a 90-degree angle as above. Engage your core.

Exercise Movement: Slowly extend your right arm over your head while at the same time lowering your left foot to the floor, keeping the knee in a flexed position. Return to the starting position and then switch and reach your left arm overhead and place your right foot on the floor. Perform 10-20 repetitions. Be sure to move slowly and steadily, exhaling as you go. Keep your spine in a neutral position so that it doesn’t flex or arch during the exercise.

Precautions: If at any time while you are performing this exercise your back begins to arch or flex, stop, take a break, re-engage your core and continue.

 

 

Advanced level:

Starting position: Lie on your back with your knees and hips bent at 90 degrees and your arms extended straight up towards the ceiling. Lift your feet off the ground so your knees are in line with your hips and your knees and hips are at a 90-degree angle (as above). Engage your core.

Exercise Movement: Slowly reach your right arm overhead while simultaneously extending your left leg out straight so it is hovering a few inches above the floor. Return to the starting position and repeat with left arm reaching overhead and right leg extended out straight. Perform 10-20 repetitions. Keep your spine in a neutral position so that it doesn’t flex or arch during the exercise.

Precautions: If up have difficulty keeping your low back in neutral, reduce the motion of your limbs. Only extend your leg and opposite arm as far as you can without your back beginning to arch. When you feel your low back arching, bring your arm and leg back to the center before repeating to the opposite side.

 

 

Even though the dead bug exercise is a great way to strengthen your core, it is essential to do it safely and correctly. One of the most common mistakes I see when performing the dead bug exercise is trying to do the exercise too fast. Many people confuse this exercise with the bicycle crunch and try to use speed and momentum to execute the exercise. The truth is, the slower and more controlled you perform the exercise, the more effective it will be at strengthening the core muscles.

The dead but exercise is a great first exercise to start strengthening the core with little risk of injury to the spine. It is an especially good exercise for anyone with back or neck pain or osteoporosis. Maintaining a strong core is going to protect your spine but also improve your balance and posture and even your athletic performance.

Have questions? Reach out and I can guide you through the best exercise to strengthen your core, protect your spine and improve balance and posture.

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

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Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

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