Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level core exercise called a Ladybug. Well, this exercise is normally called a Dead Bug, but I really dislike this name and decided to rename it to something less…gross. This exercise is great because it is an anti-extension exercise, which means this type of exercise works to protect the back.
Additionally, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!
Why Do a Ladybug?
- By tensing your core muscles you keep the back in proper position to protect it during abdominal exercise. So basically, you are working your abs while keeping the back safe.
- Performing this movement helps correct the pelvic tilt seen in people who sit for long periods of time.
- Lumbo-hip-pelvic stabilizer muscles are also engaged to strengthen the hips and protect the back.
- Motor control is also increased in the body. This means that your body moves more smoothly and effectively when asked to perform movements, such as lifting weights, rearranging furniture in the living room, or getting in and out of bed.
How to Perform a Ladybug:
- Start off by laying on your back on a comfortable surface.
- Bring your legs up so your knees are directly above your hip bones and the knees are bent at a 90 degree angle. Your calves and feet will be parallel to the floor.
- Raise your arms so that they are straight up above your shoulders and your fingertips are reaching towards the ceiling. PRO TIP: To make this exercise harder, try holding a ball or other weighted object in your hands.
- Extend your right leg straight out and parallel to the ground. Keep the left leg in the starting position, as well as your arms.
- Bring the right leg back to the starting position and repeat the motion described in Step 4 with the left leg.
- Repeat this motion 15-20 times for 3 sets.
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