Dead Bug
Lie on your back, arms toward the ceiling, hips and knees at 90 degrees. Extend one leg at a time while the lower back stays flat on the floor.
- Difficoltà
- Principiante
- Tipo
- Forza
- Meccanica
- Composto
- Forza
- Trazione
- Muscoli
- 1
Sequenza
01 · lie down
Begin lying on your back with your hands extended above you toward the ceiling.
02 · leg position
Bring your feet, knees, and hips up to 90 degrees.
03 · brace
Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position.
04 · extend leg
Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.
05 · hold position
Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.
06 · return
Stay tight and return the working leg to the starting position.
07 · alternate
Repeat on the opposite side, alternating until the set is complete.
Cosa lavora
3D
Apri l'atlante 3D completo →
