Скачать или смотреть How to do a Wall Dead Bug

How to perform a Wall Dead Bug with TurnFit Personal Trainers and guest Kennedy Hindley

The wall dead bug is a great progression of the dead bug. This exercise will help strengthen and stabilize your core. By keeping your lower back on the ground you are minimizing pressure on the back.

Steps
1. Lie on your back on a flat surface with your head just off a wall.
2. Place your hands on the wall, pushing into the wall.
3. Bring your rib cage down so your back and spine are in a neutral position.
4. Breathe into your lower abdomen. You should feel your abdominal wall engage.
5. Lift your bent legs until your knees are in line with your hips.
6. Hold this position while breathing in slowly through your nose so that your lower abdomen moves out while your chest remains still.
7. As you exhale, maintain your abdominal position.
8. Continue to hold while your focus on your deep breathing.

NOTE: Keep your back flat on the ground. There will be a tendency to arch the back as you lift your legs. Let your abdominal do the work, rather than your back.

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