Core Power
A couple of weeks ago I shared a post and video about why I don’t use Planks for core strength when first working with clients. Check it out here if you didn’t see it yet
This one really resonated with a lot of you, so I thought I would share a couple of variations which really help to get the core musculature firing!
Variation 1: Deadbug Wall Press
Lie on your back with a wall behind you. Ensure your spine is in neutral and you are contracting all the way round like a corset to stabilise the spine.
Press the hands into the wall behind you, keeping the ribcage closed. The hands should remain pressing into the wall.
One at a time, lift a leg off the floor, maintaining the pressure with the hands on the wall
You can progress this with the legs going Up Up Down Down into a tabletop position
Go even further by starting with the legs in tabletop and touching one toe down at a time, progressing to extending the leg, or even both legs!
Variation 2: Deadbug Crossover Press
For this one you’ll need a small object - a child’s football is ideal, or a light cushion.
Lie on your back with your knees bent. Ensure your spine is in neutral and you are contracting all the way round like a corset to stabilise the spine.
Bring one leg into tabletop position and place the object against one thigh, support it with the opposite hand. The hand is holding it up by pressing it, rather than gripping it.
Lift the other leg up and back down again, ensuring you keep the spine in neutral. The opposite arm to the moving leg can remain at the side or come up in the air for more of a challenge.
Once you have this under control, try starting with both legs in tabletop and your free arm in the air - extend the free limbs away from each other and back in, keeping the neutral spine the whole time and pressure with the hand to support the cushion or ball
Why not give it a try right now?! Let me know how you get on in the comments!
If you are unsure, I do recommend watching the video as it will help you visualise the movement and I give a lot of cues too!