Dead Bug – Unilateral Isometric Hold

  • HOW: Start by lying on the floor with your knees bent up and feet flat. Flatten your back by contracting your core and performing a pelvic tilt. From here, lift your legs up with your knees bent and arms straight up pointing both to the sky. Then, place one hand on top of the opposite knee. Push into the hand as the hand pushes into the leg. At the same time, straighten the other leg down and the opposite arm up overhead and return them to the starting position before they touch the ground.
  • FEEL: You should feel your core and oblique muscles working. You will also feel your hip muscles working bring your legs up and down. 
  • COMPENSATION: Keep your back flat while performing the dead bug. Don’t move the arm and leg that are pushing against each other while performing the dead bug.

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