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Dead Bug

This funny sounding exercise (you supposedly look like a "dead bug" while doing the exercise) strengthens your abdominal muscles, the front of your hip and thigh, and the front of your shoulder.

Equipment

Exercise mat

Exercise Technique

  1. Lie on your back with your knees bent, feet on the floor, arms relaxed at the sides of your body.
  2. Lift one foot about 2 ft. from the floor, keeping the knee bent (it will feel like you are marching in place) while raising the opposite arm over your head.
  3. Repeat in a continuous, slow, steady rhythm, alternating arms and legs.
  4. You have completed one repetition when each side has been raised and lowered once.

Performance Tips

  1. Do not allow your lower back to flatten against the floor, instead tighten your abdominals so that the natural curve in your lower back is maintained.
  2. Move very slowly to get the full benefit of the exercise and to prevent injuring your lower back.

Repetitions
Do 15 slow repetitions. Rest. Do one or two more sets.

Go to Common Exercises...