The ‘dead bug exercise’ is a representative exercise that strengthens the core muscles. It can be performed with the bare body while lying down, and props can be used depending on the situation.
Deadberg Bare Body Exercise is effective not only for strengthening the core muscles, but also for maintaining correct posture and strengthening the abdominal muscles. If you invest 10 minutes at home, you can take care of your health in a simple way.
Lie on your back on a flat surface. The spine line starts in a neutral position. Just enough to fit a few fingers between your back. Even if the lower back is excessively bent, on the other hand, if the lower back is too attached to the floor, the core muscles will not be activated, so be careful with your posture.
1. Extend both arms toward the ceiling.
2. Raise your leg so that your knee is above your pelvis and thigh, and then bend it 90 degrees.
Your arms should be straight and your wrists and hands aligned with the shoulder line. To keep the pelvis level, you need to contract the abdominal muscles so that the lower back does not bend and give strength. You need to make the body rigid so that it does not slide when someone pushes it from the side.
1. As you exhale, lower your left arm and right leg at the same time.
2. Get as close to the floor as possible and hold for 1-2 seconds.
3. Breathe in and raise your arms and legs.
4. Do the opposite side in the same way.
Be careful not to move your lower back, and feel the movement of the muscles as you progress slowly. A total of 3 sets of 10 rounds are performed in one set for both sides. Rest 20 seconds following each set.
- Small tool exercise using a foam roller
The dead bug exercise using the foam roller is recommended for those who want to deepen their movement. It is a difficult application movement, so it is better not to overdo it.
After placing the foam roller vertically on the mat, sit with your pelvis on the end post. With his feet hip-width apart, slowly lean back and lie on his back on a foam roller. Be careful not to lift your chin up when lying down. Keep the space behind the waist and the back of the neck regarding the span of a hand.
1. Extend your left arm up so that it is perpendicular to your shoulder, and your right arm supports the floor.
2. Slowly raise the right leg opposite the arm extended to the ceiling.
3. Place your knees above your pelvis and make 90 degrees.
4. Maintain the posture while supporting the floor with your left foot.
Keep your body from swaying and keep your abs and back strong. At this time, keep the spine neutral. It is wrong to touch the foam roller while the C-curve of the waist grows or curls.
1. As you exhale, lower your left arm and right leg and hold for 1-2 seconds.
2. As you breathe in, raise your arms and legs.
3. After repeating a total of 5 times, do the same on the other side.
The dead bug exercise using a foam roller does not alternate on both sides like a bare body exercise. Repeat 5 times on one side, then do the other side. A total of 3 sets of 10 reps are performed in one set. Rest 20 seconds following each set.
Help = Seo Jeong-won, an exercise expert (Healian Score Center Director)
