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As the Dead Bug Level 1 becomes easier, it is time to progress to the Level 2 version. If you don’t have a stability ball at home, grab a big throw pillow, basketball, or a rolled up blanket to have something to press into.
- Lifting knees up to 90 degrees, and having arms straight up towards the ceiling hold the ball between your knees and hands
- Set your core, by breathing into your stomach, exhaling and pressing low back down into the ground, and squeezing your pelvic floor muscles
- Gently press both hands and both knees into the ball
- Slowly lower opposite arm, and opposite leg towards the ground (making sure your back is flat against the ground and you have good core and pelvic floor engagement the whole time)
- If you feel like you are losing that core activation as you are moving your limbs, take it back a step, and don’t move your arms and legs as far
- Repeat 5-10 times per side, 2-3 repetitions
This is a great starting exercise to get in touch with your deep core muscles, and practice feeling that activation. It incorporates breath work, pelvic floor contraction, and dynamic control. If you are looking to strengthen your core, decrease low back pain, or rehab your body after birth this is a great place to start. Once you master this movement you can progress to the dead bug level 1 exercise.
- Start by lying down on your back with your knees bent and feet flat on the floor
- Take a big breath into your stomach, and as you exhale focus on pressing your low back down into the floor
- You should feel your core engage, and you should be able to feel that muscle activation if you feel on the sides of your core as well
- Relax that contraction
- Repeat those steps, and this time as you’re exhaling, think about squeezing your pelvic floor muscles as well (as if you are stopping peeing midstream)
- Once you are set with good muscle activation, slowly slide one heel out straight and then slide it back up
- Take a moment to relax, then repeat the set up and slide on the other side
- If you feel like you are losing your muscle tension as you are sliding your heel don’t go as far and make sure you stop when you feel your form slipping
- Repeat 5-10 times per side, 2-3 repetitions
Once you’ve mastered the Core/ Pelvic Floor Activation with Heel Slide, you can give this exercise a try! It demands a bit more strength and control, and they key is to make sure your form is maintained during the whole movement.
- Lifting knees up to 90 degrees, and having arms straight up towards the ceiling hold the ball between your knees and hands
- Set your core, by breathing into your stomach, exhaling and pressing low back down into the ground, and squeezing your pelvic floor muscles
- Gently press both hands and both knees into the ball
- While keeping some pressure from your hands into the ball, slowly lower one leg slightly then bring it back up
- You want to make sure you are not arching your back as you are doing this movement, and you are able to keep good activation through the deep core muscles, as well as your pelvic floor
- Repeat on the other side
- As you are able to control the movement better, you can work towards lowering that leg all the way down to the ground
- Repeat 5-10 times per side, 2-3 repetitions
MOVEMENT #1
- Place your foot against a wall, a stair, or anything stationary.
- Place your toes as high up as you can against the wall while keeping your heel on the floor and your knee straight.
- Lift up on your standing leg as you move your pelvis toward the wall to stretch the outside muscle of your calf.
MOVEMENT #2
- Bend your knee toward the wall to target the deeper muscle of your calf
