Abdominals:
Neutral Spine:
When trying to find neutral spine, you must first perform pelvic tilts:
Lying on you back with your feet on the floor and knees
bent, flatten your back into the floor (pulling your belly button in)
Now, arch your back up toward the ceiling (allowing
your lower back, but not your hips to leave the floor).
Move back and forth between these two positions ten times.
Then, find a comfortable spot, half way between these two extremes. Hold this position by tightening your abdominals (pulling in your belly button) and tightening your glutes (squeezing your buttocks). This is Neutral Spine.
Hold this position while you complete the
next
series of exercises: the Dead Bug.
Dead Bug 1
Lie Flat on your back with your knees bent and feet flat on floor
Draw your belly button toward your spine and hold (5 seconds)
Raise one leg 90 degrees; then the other
Lower one leg; then the other -- keeping your
abdominals tight throughout
Complete 10-15 reps per leg, progressing to 25-30 reps.
**The key is to keep your back flat against floor throughout the exercise**
Dead Bug 2
Lie on back with knees bent and draw your belly button toward your spine.
Raise Both legs to 90 degrees, and reset abs if needed.
Make sure knees are at 90 degrees and not
pulled too far inward.
Lower one leg to the floor and return to 90 degrees, repeat with other leg.
Complete 10 reps per leg, progressing to 2-3 sets of 10.