::Fit Friday:: Dead bug

Welcome to my very first ‘Fit Friday’ post, my intention is to bring you exercises which can be practiced by EVERYbody.

It can be really easy to get caught up with what others can do, and when don’t match up – we often feel like quitting.

I believe fitness is for EVERYone, and as a trainer I know how to adapt movement for clients. You should be able to perform your workout without discomfort, make progress and ultimately achieve your goals.

 

 

Video Notes:

  • Lie on your back, lower spine flat to the floor
  • Knees bent, feet flat on the floor about hip width apart

Movement One:

  • Locate your oblique muscles, on the sides of your body, just below your ribcage
  • Tense the muscle to help you locate them
  • Hold the muscle for 10 seconds [or what feels comfortable]
  • Release
  • Ensure back is still flat, and repeat 5 times

Movement Two:

  • Once comfortable with movement one, raise your legs so that they are at a 90 degree angle to the floor
  • As before, hold the muscle for 10 seconds
  • Release
  • Ensure back is still flat, and repeat 5 times

Movement Three:

  • The final variation involves more movement, so it’s important to make sure your lower back is still stuck to the floor
  • Alternating between each leg, lower the leg to the floor, and in a controlled motion return to 90 degrees
  • Repeat 5 repetitions on each leg [10 total]

 

 

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