Dead Bug

The Dead Bug is a simple exercise that keeps your core secure and safe while assisting you in becoming acclimated to contra-lateral limb extension and is one of the best ab moves for a bad back. When done correctly, the dead bug prevents your back from twisting or arching by encouraging the deep, stabilizing muscles of your low back, abdominals, and hips to contract. Both deep core strength, which can lower the risk of low-back injury, and side-to-side coordination, which can successfully translate to athletic performance, will improve as a result. You need about the same amount of space as a yoga mat to complete the dead bug exercise because it is done on the ground. Additionally, for comfort, you should probably utilize a yoga mat or another kind of workout mat.

The first step is to lie on the mat with your arms straight out in front of you, perpendicular to your torso. Lift your feet off the ground by bending your hips and knees 90 degrees. Your torso and thighs, as well as your thighs and shins, should make a perfect angle. This is where everything begin. The next step is to tighten your abdominal muscles while keeping your lower back in touch with the mat. Throughout the workout, you want to make sure your spine stays in this stable, neutral position.

You make an effort to maintain your left leg and right arm in their current positions, then slowly reach your left arm back, over your head, and toward the floor. At the same time, you extend your right knee and hip, reaching your right heel toward the floor. Avoid twisting or moving your hips or abs while performing the extensions; instead, move slowly and steadily while breathing in. You turn the motion around and put your right leg and left arm back where you started. Exhale as you go steadily and gently. Likewise, perform the same amount of reps on each sides. Simply put your feet back on the ground and sit up after finishing a whole set.