Dead Bugs
This week, in the warm up, we’re doing an alternating dead bug. These are some of the most tricky core exercises around - and for good reason, they’re extremely difficult when done correctly.
The purpose of a dead bug is to control your spine while your hips and arms are moving. Laying on the floor supports your back and makes it easier to “find” what a good brace feels like. The moving opposite arm and leg at the same time is what gets confusing.
Here are some coaching cues for you to think about while doing them this week:
Press your back flat into the floor. If you can’t, crunch up and let your head lift off the floor.
Go slow! Most of the issues we see with these are because people can’t slow down. Be deliberate, don’t rush.
If alternating sides is tricking your brain, don’t alternate until you have the motion down one side at a time or simply just use your legs for now.
BREATHE! Inhale before you move, exhale when you’re extended.
Justin Miner
@portsmouthcoach
Modified version - “banded overhead” dead bug - simplifies the movement because your arms help stabilize using the band.
