Do you have a hard time feeling your lower abs in deadbugs, or no matter how hard you try, they never seem to improve? Here are some variations that might help set your abs up for more success. - From Anna, CES head PT
1. Address rib cage and pelvic positioning before making it dynamic.
🔹Use a towel roll behind your back→helps reference where to inhale into and where to compress back into while keeping length through your spine to help get more deep abs.
🔹Squeeze a yoga block→adductor engagement can help widen the back of your pelvis to decrease pelvic floor tightness and close the front to improve TA connection for improved breathing and bracing mechanics.
🔹Add a reach with a weight→use fascial connections between the serratus and external obliques to help to compress your ribs from the side while keeping length through your core and improving back body expansion with the reach. 🔹Make sure to maintain the reach throughout!
These tips can help improve the resting tone and positioning of your abs. Sometimes individual work at the rib cage and pelvis may need to be done first before coming back to your deadbugs.
2. Get psoas length first.
🔹A stiff or shortened psoas will make it hard to shorten further and lift up your leg.
🔹Can use the same setup as above to give length to the psoas proximally.
🔹Add length distally by sliding your leg forward without anything else moving.
3. Use your lats.
🔹Lats assist in providing pelvic stability.
🔹Can do a straight arm pulldown or more of a pullup position.
🔹Either way, make sure you’re thinking of “armpits to hips” while keeping your chest open.
I hope one of these variations helps those lower abs wake up to get more out of your deadbugs. Whatever version helped most can offer insight into what might benefit your body. As your resting rib cage and pelvic positioning improves and your abs get stronger, you can revisit deadbugs without the training wheels to bring more isolation to just your abs working.
Did you know I teach online:
Online Continuing Education for Fitness and Health Professionals
PCES - Pregnancy & Postpartum Corrective Exercise Specialist
www.coreexercisesolutions.com/postpartum-corrective-exercise-specialist/
Comprehensive online program to help women correct pelvic floor issues, diastasis recti, and more
www.coreexercisesolutions.com
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