Core Corner: Dead Bug Exercises
The “Dead Bug” exercises are excellent for training a stable core with independent limb movement. They can be performed on the floor or any slightly unstable surface such as a firm pillow, folded blanket or foam roller. They are shown here using a Bosu, which is now available at most gyms.
1. Lie with the center of your low back over the center of the bosu/blanket.
2. Find the balance point so that you can lift your arms and feet off the floor while maintaining a neutral curve in your spine and a straight line from your pelvis to shoulders.
3. Bring the arms to the ceiling while raising the legs so that the hips and knees are bent to 90 degrees. Pause and hold for 1-5 breathe cycles.
4. Gently lower the legs to the starting position, pause and repeat.
5. Once the initial position becomes easier, challenge yourself by doing repetitions of extending the opposite arm and leg then returning to the initial ‘bug’ position.
Tags: core corner
