DEADBUGS & MODIFICATIONS
How To Perform Deadbugs (Beginner & Advanced Modifications)
Deadbugs are a classic core exercise that are often prescribed to help manage lower back pain, improve strength and hip stability.
Level/Difficulty: Beginner to Advanced
Muscle Group(s): core/deep abdominals
Equipment: none (wall for support - optional)
Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises
Coaching Cues:
Maintain neutral spine, don’t allow back to arch, exhale through extension
Before starting:
Be sure to move slowly, breathe well and establish control during this exercise.
Lay on your back and maintain a neutral spine. You can exhale first to reduce the ribflare/arch in low back.
Bring both knees and feet over the hips. Inhale to brace the core/create superstiffness in the trunk.
Exhale to slowly lower one leg at a time. Inhale to return to the start, then alternate sides.
Use the same instructions for level 1, 2 or 3 (beginner, intermediate, advanced) variations of this exercise.
RELATED EXERCISES
•
RELATED EXERCISES •
