Now that you’ve completed the limber portion of our workout, it’s time to start loading
your core muscles. We’re going to start lying down on our back for the first version of our dead bug.
Karen’s going to lie down on her back with her arms comfortably at her side knees and hips slightly bent. Before we
actually move let’s readdress the bracing. so deep breath in, pull your ribs towards your hips belly button toward her spine like the
world’s tightest pants and then pinch your pelvic floor muscles
like you’re stopping the flow of urine. Now that the core is contracted let’s
take those arms raise them just to shoulder height and begin your
exercise at home by marching right leg knees-up toes up,
hold that for a second at the top and then back down and then left leg.
The key thing here is to move in a comfortable pace without
letting that spine move at all. We want true spine stability at all times. Maintain an abdominal brace Relax those shoulder blades down in back as you’re marching with those legs. Very good job. Excellent. Only bring that knee to hip height. We don’t want to bring it any further than that and make sure that spine stays safe,
stable. Good work. Good. Abs tight, ribs are down belly button toward her spine, pelvic
floors contracted. Very nice work. Make sure your breathing
here Karen. Relax those shoulders. Excellent job.
Marching, bring in that knee up to hip height. Very good job. Good job. One more on this left leg. and relax. Good. Arms down your side.