This Dead Bug exercise might look simple but it will quickly fire up your core!
This exercise challenges the core to be engaged during the elbow-knee ball squeeze while stabilizing the opposite side arm-leg action. Stabilization of the spine, pelvis and rib cage is exactly what the core is responsible for during all activities. This exercise prepares the core to do its primary job.
Keep your chin tucked in a double chin position. Push your low back flat into the ground. Squeeze the ball tight with your elbow and knee. Move slowly on the arm-leg extensions.
HOW TO USE:
Use this as a warm-up, paired with a grip dominant exercise or as part of a core focus workout. Shoot for 2-4 sets of 10-20 repetitions.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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