Dead Bug – Crunch, Anti-Extension, Band

  • HOW: Start by lying on your back.  Bring your knees up towards your chest and bend your knees making an “L” shape. Grab a band that is anchored behind you with both hands and while keeping your elbows straight, pull it over your head stopping at your chest.  Keep your neck in line with your spine and raise your head up lifting your upper back off of the ground like performing an ab crunch. While holding the tension from the band and staying in a crunch position, straighten one leg out until it is a few inches off of the ground, and return to the starting position.  Alternate straightening each leg all while holding the tension in the band. 
  • FEEL: You should feel your core muscles working as well as your lats and arm muscles. You should feel your core muscles working the entire time.
  • COMPENSATION: Keep your core engaged during the process, don’t arch your back. Keep your arms straight up at chest level and don’t bend your elbows. Don’t let your leg rest on the ground as you straighten it. Don’t tuck your chin as you crunch up.

Exercise Library