Elevated Dead Bugs is a core exercise that strengthens the abdominal muscles, hip flexors and core stability in particular. The exercise is similar to the classic dead bug variation, but with an additional elevation that increases the level of difficulty and requires better control and coordination. The arms and legs are moved diagonally while the torso remains stable. This exercise improves core stability, protects the spine and promotes better body control.
Lie flat on your back on a mat. Your arms are stretched upwards so that they are pointing vertically towards the ceiling.
2
Raise your legs and place your lower legs on an elevation so that your knees form a 90-degree angle. Your back is firmly on the mat and your core is tensed.
3
Start by slowly lowering one arm back towards the floor while at the same time extending the opposite leg from the elevation in a controlled manner. Your leg remains in the air and your back stays in contact with the mat.
4
The other arm and leg remain stable in the starting position.
5
Slowly bring your arm and leg back to the starting position in a controlled manner. Make sure that you keep your core muscles tensed.
Tip
Make sure that your lower back remains on the floor throughout the exercise to avoid overloading the lumbar spine. Keep your abdominal muscles actively engaged to ensure core stability and maintain control of the movement. Breathe calmly and evenly, especially while moving your arms and legs. Avoid holding your breath.
Muscle groups
Primary
Abs
Secondary
—
Tertiary
—
Equipment
Body weight
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