Welcome to week 8 - wow you’re beautiful child is two months old already. The time goes by so quickly and just think about how much regular exercise you have accomplished. Each session gets you closer to your goal of feeling fitter, stronger and healthier. This week we are progressing our abdominal control by making dead bugs harder. Each exercise gets harder to control so if you feel you’re not able to maintain a controlled pelvic floor and lower abdominal contraction throughout the movement and to keep breathing naturally, stay back a level and progress next time. We are also going to bring in some harder leg exercises now. You’ll notice this 30 minute program is starting to be a bit packed, just do your best to keep up and complete as many sets as you can in the time you have available. Remember - any exercise is better than none. Great work, SS.
Let's take a look at the entire dead bug sequence for this program.
Begin lying flat on your back with knees bent and feet flat. Prepare by engaging your pelvic floor and deep abdominal muscles. Then drop one knee to the side creating an ‘arcing’ movement at the hip. Return to centre. Avoid moving the pelvis, just focus on opening the hip and then closing it. Alternate from side to side trying to maintain your pelvic floor and abdominal contraction for a few repetitions.
Begin on your back with knees bent and feet flat. Breathe in to prepare and engage the pelvic floor and deep abdominal muscles. Breathe out and float one hip to table top position. The hip bones should stay completely level as you lift one leg off the ground. Breathe in to lower the leg. Breathe out and lift the other side keeping the pelvic floor and deep abdominal muscles engaged for a few repetitions side to side.
Begin lying on your back. Breathe in to prepare as you have in the previous exercises. Exhale and float one hip to table top position. Inhale and raise the second leg. Exhale to lower one leg, then the other. Repeat and alternate which side you begin each exercise with. One thing to look out for in the exercise is your upper back and neck lifting up off the ground. To keep good posture you may need to focus on keeping your arms flat and shoulders down during the lift of the second leg.
From table top position the exercise becomes harder as you extend and lower one leg. The first focus is to straighten the knee. The second focus is to lower the straight leg. The depth of lowering is determined by your strength. If your back lifts or stomach arches then you’ve gone too far. Bring the leg back to the start position and alternate to the other side. Arms are flat on the floor and shoulders open. You may gently press the hands into the floor for additional support as needed.
This is a nice progression of the previous exercise. Begin lying on your back with feet flat and knees hip width apart. Inhale to prepare and engage the pelvic floor and deep abdominal muscles. Bring the arms a raised position and then bring each leg to table top position one at a time. Maintain the arms lifted while alternating legs for single leg extensions. By lifting your arms up you further challenge your control.
Following the routine from before, bring your arms and legs into a raised position.
Begin with both legs in table-top and arms lifting to the ceiling. Inhale to prepare and engage the pelvic floor and deep abdominal muscles. Exhale and extend opposite arm and leg. Inhale to return to the top. Exhale to move the opposite side and continue alternating between sides.
Perform each exercise for 45 seconds on each side with 15 seconds rest.
‘x’ indicates the number of sets x 1, x 2, x 3
Perform each stretch for 60 seconds or 30 seconds on each side if required.