Stability Ball Deadbug
Everyone, from the sedentary desk worker to the competitive athlete
need core stability, whether for correct posture and general back health
or to optimize athletic performance. This exercise requires you to
target the deep core musculature to maintain a neutral spine throughout
the movement and builds core endurance – both integral to good posture
throughout the day and generating power from the legs and arms in sport.
How: Laying on your back, extend your arms and legs towards the ceiling.
Push into the stability ball with your knees and hands and ‘brace’ the
core (to brace the core, imagine someone is going to punch you in the
stomach or cough a couple of times and you will feel the core slightly
tighten). Slowly lower one leg to the ground and simultaneously lower
the opposite arm towards the ground, return to starting position and
alternate sides. Throughout the movement, ensure the spine does not
move! The core should be braced so that the low back does not
hyperextend and lift away from the ground.
Start with 10 repetitions per side and build up to 15. Remember, the
slower you move, the tougher it is and the better core control you have!
Working with Nicole or Len at Breathe Fitness allows you to combine elements of cardiovascular conditioning and entire-body strength training and athleticism in a circuit-training approach. Here you develop based on your own unique goals, skill and fitness levels.
Working with a personal trainer weekly for a defined period can show you exactly what you should be doing at your current fitness level AND teach you proper form and technique, so you get the most out of your workouts without injury.
For people with injuries, whether from a sports or auto event, or just the accumulation of 20 years sitting, you often need to go beyond what a physiotherapist can do. We help you go beyond symptoms of old injuries, to discover and implement sustainable and adaptive life changes that affect both your awareness and your ability to physically be at your best.