DEAD BUG EXERCISE

CONTENTS

• HOW TO DO?

• WHAT IS THE BENEFITS?

HOW TO DO?

Allow your shoulders and lower back to fall heavy to the floor.

Lie down flat on your back with your arms extended toward the ceiling and your feet off the floor with knees bent to 90 degrees. Really engage your core and aim to get your lower back as flat to the floor as possible. 'Keeping your lower back in contact with the floor is the big key to this exercise, you shouldn’t be able to slip your hand between your back and the floor.

Draw your shoulders down away from your ears. To get into the starting position, lift your hands so your elbows are above your shoulders with your fists facing in toward each other.

Lift your legs so your knees are directly over your hips.

As you exhale, slowly lower one leg until that heel nearly touches the floor, while also lowering the opposite to the floor overhead. Inhale to return both arm and leg to start position and repeat with the opposite arm and leg. If you want to make the move harder, try gripping a resistance band between both hands, or, adding in weighted ankle straps or dumbbells.

Repeat on the opposite side.

WHAT IS THE BENEFITS?

The dead bug is an excellent exercise for promoting total core stability while improving contra-lateral limb engagement. This basically means the exercise helps teach you to effectively move opposing limbs in tandem while keeping your core stable and your back protected. The dead bug exercise is a safe and effective way to strengthen and stabilize your core, spine, and back muscles. This improves your posture and helps relieve and prevent low back pain. You’ll also improve balance and coordination. You may find you have the strength and stability to move better during daily and athletic activities. When you think of abdominal work, you probably think of working your abs for the purpose of looking good in a swimsuit. But your abs are a key component of your total core musculature, which actually includes all the muscle groups spanning between your hips and your shoulders. Overall, the dead bug is a safe exercise for most individuals. As with any strengthening movement, the primary risk of injury takes place when you sacrifice proper form in an effort to "gut out" a series of repetitions. Just remember, that's your ego talking. If your form starts to suffer, it's likely because your muscles are tired and it's time to wrap up your set. Doing more repetitions with poor form won't help your efforts to get stronger, and may, in fact, lead to injury, particularly of the low back. The dead bug exercise is one of the best ab exercises you're probably not doing. A small, no-crunch core movement, the dead bug requires a little extra coordination. But once you get the hang of it, you'll be on your way to a stronger foundation, which can decrease back pain, make everyday tasks like walking and lifting heavy objects easier and improve athletic performance. 한국야동