Dead Bug

While lying on your back, knees bent and feet flat on floor, start with right arm on mat beside your head and left arm at your side. While maintaining a neutral spine position, lift left leg to 90º. Now reverse arm and leg positions by moving all extremities simultaneously. Return to start position; this is one repetition. Pause at the top and bottom and keep pelvis still as you move arms and legs.

  • Breath
  • Do not do pelvic tilt
  • Keep knees at 90 degrees

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Filed Under: Base I TrainingBase II TrainingMaximum StrengthStructure Exercises

About the Author: Stephen McCain is an Olympic and Hall of Fame gymnast.

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