Assuming you've mastered bracing, you're ready to add a little movement. The word stability is key here. Crunches, sit ups, ab shredding scissor kicks, these are all great exercises, assuming you already have a stable core, but if you don't you're likely reenforcing poor posture and bad mechanics. Always build on a stable foundation.
The first movement, the "Deadbug", is an anti-extension exercise, meaning the goal is to prevent the lumbar spine from extending off the floor. Remember that most movements are ideally performed with a neutral spine, with the intent being to spare the spine. Our backs offer a great deal of flexibility, but if bent too far or too many times, they give way.
The second movement, the "Glute Bridge", is a hip extension movement, meaning the glutes contracted to press your hips up(i.e. the Humpty Hump.) This is typically harder than people give it credit for and for good reason. Most of us sit all day, effectively stretching our glutes for hours on end, making it difficult for them to contract effectively. Chairs have made us a buttless lot, unable to extend our hips and using our backs as hips instead.
Focus on executing the movement to perfection and remain smooth and stable throughout.
No comments:
Post a Comment