Dead Bug
Core control while the arms and legs move.
- Core
- Abdomen
- Pelvis
- Coordination
Purpose
Improve anterior core control and lumbopelvic stability while moving the arms and legs.
Starting position
Lie on your back with hips and knees at about 90 degrees and arms towards the ceiling. Keep the lumbar spine in a comfortable neutral or slightly supported position.
How to perform
Gently brace the abdomen, then slowly lower one arm and the opposite leg without losing control of the trunk and pelvis. Return and alternate sides.
Breathing
Exhale during the extension, inhale as you return.
What to pay attention to
Keep the ribs controlled and the lower back stable. Choose a shorter lever if control is lost.
Common mistakes
Arching the lower back, holding the breath, moving too far or too fast, and tensing the neck.
Dosage
6–10 repetitions per side, 2–3 sets.
Instructions
How to do it
Lie on your back with your hips and knees bent at approximately 90 degrees. Slowly and with control, lower one arm and the opposite leg towards the floor without allowing your lower back to lift off the floor.
Dosage
3 sets of 6–10 repetitions per side
Important
Gently keep your ribs down and in to prevent your back from arching.
Common mistakes
- Back arches off the floor
- Movement is too fast and uncontrolled
- Holding your breath
- Pelvis tilts to the side
When to stop?
Stop the exercise if you experience sharp pain, dizziness, numbness, unusual weakness or a clear worsening of your symptoms.