Dead Bug with Stationary-Arms

Differentiation: Mechanics

This variation of an ab exercise is unique. Here is how: you raise one leg for a full set, | then switch sides. This individually targets your lower abdominal muscles | and improves overall core stability. You hold your arms directly over your chest throughout the movement. This arm position allows you to focus intently on contracting your lower abs in order to move your legs.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.
2) Place a padded exercise mat on the floor.
3) Lie flat on your back on the floor.
4) ...with your arms extended straight upward toward the ceiling
5) ...and your knees bent at a 90-degree angle - with your feet in the air.
6) Place your feet together.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.
2) Keeping one knee bent and a leg in the air, lower and straighten the other leg...
3) ...until the leg is about three inches off the floor.
4) Hold this position for a count of one second.
5) This is the ending position.
6) Then, again lift the straightened leg into the air and bend your knee.
7) Reverse the exercise, straightening and lowering the other leg.
8) Repeat lowering and straightening each leg while the other remains bent in the air until you have completed a full set, alternating legs for each rep.

Proper Form

Pay special attention to following proper form by...

Don't let your back arch.
Keep one knee bent and a leg in the air.
Be sure to contract your abs during every rep so you properly engage your core.

Gear Advice

To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com.

Gear You'll Need

Brand Product Price
Valeo Exercise Mat $17.51


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