Travel Dead Bug

"I'm on the road..." -- that's no excuse not to stay fit for us seniors.

At 66 years old, I’ve learned consistency is king. When I travel I stay on track even when the hotel gym equipment isn't perfect. Here’s some tips for seniors 55 plus on keeping your abs in shape with a workout pad and a towel.

Cross-Training & Expert References

A strong core is vital for any senior when travelling. It is the secret strength required to hoist a heavy carry-on into the overhead bin or maintain your balance on a swaying train. At Craigsvault, we don't train for a six-pack; we train for the stability that keeps us upright, athletic, and independent.

Below are the Expert resources I trust to help you Track your alignment, Adjust your form for safety, and Own the foundation of your movement.

How to Do a Dead Bug: A Guide from Physical Therapists

This excellent video from Hinge Health demonstrates how to do the Dead Bug. It's short and to the point. Watch how she positions her legs.

Phase: OWN

Key Takeaway: You can build your core stability with the dead bug.

Bob & Brad (The Physical Therapists)

Bob and Brad are physical therapists who specialize in pain-free movement for the 50+ demographic. At 1:43 they emphasize how to properly keep the small of your back pressed into the floor.

Phase: TRACK & ADJUST
Key Takeaway: if you feel your back arching, you Adjust by pushing the small of your back against the mat.

Dead Bug With Dumbbell

Switch your deadbug up a bit: in this video Coach Jen Kates from Shift Human Performance shows us how to use a dumbbell instead of the alternating arms method. Also, her notes have a tip about flexing your feet -- worthwhile to read through.

Phase: ADJUST & OWN
Key Takeaway: Variety is the spice of gym life -- don't be afraid to switch up your workouts from time to time.'

5 Minute Dead Bug

Lindsey Bomgren from Nourish Move Love has a time-based dead bug workout that demos excellent slower-motion form. Watch at the 2:37 mark where they break out two dumbbells to show another variation of this classic core exercise.

Phase: ADJUST & OWN
Key Takeaway: Rather than counting repetitions, you can workout for a certain amount of time - and use dumbbells as a change-up.

Great "How To" Video

Here is a step-by-step video from Shaun Fitt - he points out the benefit of not speeding through the exercise (something I'm guilty of.) Plus, he's at poolside, which is fun!

Phase:OWN
Key Takeaway: Keep your abs tight by pressing your back down against the floor.

More Dead Bug Variations

Here's an idea for another variation on the Dead Bug I haven't seen before. This video from Jeffrey. S. O'Guin, D.C. has some new tips at 4:00.

Phase: ADJUST
Key Takeaway: Don't go too fast - slow and steady can be very good.

Core Stability | The Foundation of Independence

Maintaining senior independence starts with the power to stay centered when the world tries to knock us off balance. Whether we are bracing ourselves against the sudden movement of a train, or simply reaching down to tie a shoe without straining our backs, the Dead Bug and Core Bracing routines provide the 'Spinal Insurance' we need to move with authority. These exercises help protect our lower back and stabilize our gait, giving us the confidence to explore any terrain—regardless of what zip code we’re in.

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