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Women Exercises

Dead Bug on the BOSU Balance Trainer

The core (which includes the abs, back and pelvic floor) has a lot of important jobs, but one of the most important is to support and stabilize the spine. Now, I've mentioned before that working the abs from a standing position is often more functional than, say exercises where you lie down on the floor and pretend to be a dead bug.

However, exercises like this are excellent for working on core stability and, combined with other standing exercises, will give you the strong core you need for every day activities.

Dead bug is hard enough on the floor, and not just because you have to coordinate your arms and legs in a way that may mimic the feeling of trying to pat your head and rub your tummy at the same time. Doing it on the BOSU adds a depth to the movement that may be too intense if you're not familiar with the exercise.

The key with to this move is to find the spot on the dome that allows you to balance without tipping forward or backward. You also want to go nice and slow. If you feel any strain on your lower back, modify by keeping one foot (or both) on the floor. This move can also be done on the floor.

Do it right: Sit with your hips a little forward of the bull's eye on the Balance Trainer and lie back, drawing the knees in towards the chest and keeping the hands on the dome for support. Take the hands away and see if you're balanced - if not, shift forward or back until you find a position you can hold without tipping. Take the arms straight up and extend the knees just a bit until they're at 90-degree angles (shins parallel to the floor). Balance here for 20-30 seconds or, to add intensity, lower the opposite arm and leg towards the floor, return to start and repeat on the other side for 8-12 reps.