Elevate Physical Theraphy & Fitness

Request Appointment
Request Appointment

Elevate’s Favorite Level 2 Core Exercises

By

Now that you’ve mastered how to brace your abdominals and create stability while moving and breathing in level 1, let’s add some more challenges!💪🏻 This series progresses the coordination and stability of core muscles while BOTH arms and legs move, as well as the demand by adding longer lever arms, and load!

This Dead-Bug series of core stability exercises is a great way to improve lumbopelvic stability that helps reduce the probability of lower back pain or injury. Here are several progressions to get started.  

Dead Bug 90/90 Heel Drops

  1. Lie on the ground with your arms extended and packing the shoulders tightly down and back.
  2. Bring your knees up to 90-degrees while pressing your lower back into the floor and drawing the belly in.
  3. While maintaining your lower back firmly on the ground, slowly lower one leg while maintaining 90-degree knee bend and lowering the opposite arm ear level.   
  4. Pause for a 1-2 count and then return to the home position.
  5. Alternate back and forth between sides without allowing the lower back to rise.
  6. Perform 2 sets of 8 reps per side

Dead Bug 90/90 Leg Extensions

  1. Lie on the ground with your arms extended and packing the shoulders tightly down and back.
  2. Bring your knees up to 90-degrees while pressing your lower back into the floor and drawing the belly in.
  3. While maintaining your lower back firmly on the ground, slowly extend one leg forward while lowering the opposite side arm to ear level.  
  4. Pause for a 1-2 count and then return to the home position.
  5. Alternate back and forth between sides without allowing the lower back to rise.
  6. Perform 2 sets of 8 reps per side

Dead Bug  – Straight Legs

  1. Lie on the ground with your arms extended and packing the shoulders tightly down and back.
  2. Extend your legs up toward the ceiling while pulling your toes toward your shins as you press your lower back into the floor and draw the belly in.
  3. While maintaining your lower back firmly on the ground, slowly lower one leg toward the floor while lowering the opposite side arm to ear level.  
  4. Pause for a 1-2 count and then return to the home position.
  5. Alternate back and forth between sides without allowing the lower back to rise.
  6. Perform 2 sets of 8 reps per side

Alternating Straight Leg Dead Bug with Medicine Ball

  1. Lie on the ground with your arms extended and packing the shoulders tightly down and back while holding a medicine ball.
  2. Extend your legs up toward the ceiling while pulling your toes toward your shins as you press your lower back into the floor and draw the belly in.
  3. While maintaining your lower back firmly on the ground, slowly lower one leg toward the floor and return to home position.
  4. Perform the same movement with the opposite leg before returning to the home position.
  5. Lastly, lower the ball until the arms are at about cheek level and return to home position.  
  6. Rotate between all three moves without allowing the lower back to rise.
  7. Perform 2-3 sets of 8 reps each

Dead Bug with Overhead Medicine Ball  

  1. Lie on the ground with your arms extended and packing the shoulders tightly down and back while holding a medicine ball.
  2. Extend your legs up toward the ceiling while pulling your toes toward your shins as you press your lower back into the floor and draw the belly in.
  3. While maintaining your lower back firmly on the ground, slowly lower one leg toward the floor as you lower the arms holding the medicine ball to about cheek level.
  4. Perform the same movement with the opposite leg and arms before returning to the home position.
  5. Perform 2-3 sets of 8 reps each