Dead Bug

This is a Body Sculpting pattern from www.turnstep.com. (pattern 9929)

This is a series of abdominal exercises.

Purpose: To strengthen the lower abdominal muscles used to hold a neutral spine against the resistance of the weight of your arms and legs.

Level 1

Start: Lay on back with knees bend and feet flat on floor. Hands at your side. Find your neutral position and contract abdominal muscles.

Movement: Slowly raise one arm and the opposite leg then lower. Repeat the movement with the other arm and leg. Use abdominal muscles to hold neutral position. Movement should be controlled.

Technique: Neutral spine is the natural "S" shape. When leg is lifted, knee is over hip. When arm is lifted, elbow is beside ear.

Level 2

Same exercises only don't rest between alternating sides. The action is called "switch".

Level 3

Same exercise. Instead of lifting knee over hip, straighten leg and push heel towards wall. Leg will "hover" over the floor.

Level 4

Same exercise using 5 pound ankle weights and 2 pound wrist weights.

This is a series of exercises which were presented at a workshop I recently attended.



Added by Ann Barry at 1:48 PM on Friday, August 17, 2001 EDT. Add to favorites (view favorites)
(Email: ann.barry@ag.gov.bc.ca)
From: Victoria, British Columbia (Canada)
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