By combining a strict reverse crunch with a deadbug, you get a core exercise that is guaranteed to hit your ab muscles in some weird and wonderful ways.
The key to really making this work for you is keeping the movements slow and controlled.
Don't rush these.
You may find for a start you can't (won't want to) do many reps of these and that's ok. Aim to build your reps over time.
Key Teaching Points
- Lay with back on floor and knees bent, feet flat on floor. Arms should be lightly holding a weight overhead. Weight is on the floor throughout exercise.
- Knees should be in line with hips, forming 90 degree angles between shins, thighs and hips.
- Draw stomach in towards spine and brace abdominals.
- Breathe out and focus on lifting hips up and rolling them towards chest. Should feel a strong contraction in abdominal muscles.
- With control, lower hips back to the floor. Do not allow thighs to extend past 90 degrees to hips
- Breathe out and with control slowly extend fully and lower one leg until heel touches floor. Other leg remains stationary.
- Once heel lightly touches floor, reverse motion and bring leg back up whilst breathing in.
- Alternate legs.
This is my, mostly, Personal Trainer musings and information which I hope you'll find helpful!