Dead Bug – Head Lift

  • HOW: Start this exercise on your back in a 90/90 position, with your knees over your hips and your arms in front of your shoulders. Keep the small of your back pushed into the floor by activating your core. While maintaining core activation, perform a chin tuck and lift your head/neck off the ground. While maintaining head/neck position, drop one leg and the opposite arm towards the floor. The closer you drop the arms and legs towards the floor, the more challenging this exercise will be. Return to starting position and repeat on the opposite side.
  • FEEL: You should feel the abdominal muscles engaging while you perform this exercise as well as the front of your neck muscles working.
  • COMPENSATION: Do not let your low back arch or lose head/neck position.

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