4/9: Focus: This exercise will strengthen transverse abdomen muscles to create a stable pelvic floor. Purpose: To maintain stability in torso throughout lower extremity range of motion. Adequate hip mobility and lower abdominal stability are important in the body's ability to generate powerful movements in life and sport.
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Begin lying supine (face up) on the floor, hips bent at 90o, legs straight with feet in plantar flexion (toes pointed towards the ceiling). Arms should be out at your side, palms up. |
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Pull your belly button in towards your spine and slightly under your ribs. Keeping your core tight and without moving your spine, slowly lower one leg towards the floor. |
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Return to starting position and repeat with other leg.* |
*This is the most difficult progression of the dead bug. To decrease the difficulty, bend knees and hips at 90o and proceed as above.
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Exercise Sponsored By: Marisa Loper |
To see exercises from previous weeks, click here. Learn more about the Performance Center here.