Rectus Abdominis (belly) – Dead Bugs

Starting Position: Lie on your back on the floor.  Push your low back into the floor.  Do not allow the shoulders, ribcage or hips to lift off the floor. Hold this position throughout the exercise.  Engage trunk to stabilize your spine and pelvis, lift both legs and arms off of the floor with knees directly over the hips and bent ninety degrees and the elbows directly over the shoulder joints so your arms are straight up in the air.  This is the “dead bug” pose.

Exhale. Keep the core solid as you slowly lower the right heel and left hand toward the floor in opposite directions. The hand and heel should tap the floor lightly (but not rest). Inhale with the abdominals still engaged, slowly bring the leg and arm back to “dead bug”. Continue the movement, alternating sides for a few reps.

If you cannot keep your shoulders/ribs/hips on the ground, do NOT take your hand or heel all the way to the floor. Stop at the point right before you cannot control the movement. As you become stronger, your range of motion will increase and you should be able to eventually get heel and hand to touch.  Stability before mobility.

Erector Spinae (back) – Deadlift

Starting Position:  With weight between your feet or near your toes, engage core (solid, strong back – no change in the position of the spine) and bend at the hip (hip hinge).  Arms hang down and stay relaxed.  Imagine your glutes trying to reach for the wall behind you while keeping your back solid, squeeze the glutes & exhale to bring yourself to a standing position.

Down Phase:  Carefully lower weight back down to floor using a hip hinge only.  The back stays in the same solid position throughout.  Repeat.

If you are straining to reach object from the floor, start with object on chair.

Disclaimer:  It is my pleasure to answer your questions regarding exercises.  I am not however able to help you if you’ve recently had an injury or surgery & have not yet received your doctors approval to exercise.  You must have the green light to start an exercise program before I can recommend appropriate exercises for you.  I am all about safety first!

Move more to feel better.

Where there’s a will, there’s a way & I can find a way that works well for you :)

kandice@persona.ca