- The Dead Bug Exercise is great for engaging the core and training the body to stabilize while moving limbs.
- Begin with feet flat on the table, knees bent, and both hands at shoulder height, palms facing each other.
- Move one arm back, keeping it parallel to the ground, so that it lines up with the ear.
- Keep the other arm still.
- Next, include the legs by lifting the bent knee to about 90 degrees, maintaining the 90-degree angle at the knee and hip.
- Advanced step: Alternate the arm movement, tapping the heel down to the floor and bringing the arm up to the head.
- This exercise is especially beneficial for those who sit at desks for long periods and need to improve core stability.
- By engaging the core and training it to stabilize the spine while moving limbs, the Dead Bug Exercise can reduce the risk of injuring the back.
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