Fun Ways to Strengthen Your Core- Dead Bugs

Dead Bugs will work your obliques, quadriceps, and is a fun way to strengthen your core. The exercise works your deep inner core: your transverse abdominis, multifidus, diaphragm, and pelvic floor, along with your entire scapulothoracic region.

Missy Sullivan, ACE CPT,
SBB Certified Trainer and Instructor,
Certified Spinning Instructor, and
SimplyFitStudio Instructor
Thesimplyfitstudio.com
IG: @incredibly_fit_missy

Steps

1. Start with StrongBoard Balance in lateral position. Lay your back on top of the platform (face up), with your midline over the springs. Extend your arms toward the ceiling, directly over your shoulders. Raise your legs off the floor, knees should be bent 75-90 degrees over hips, with calves parallel to floor.

2. Keeping your shoulders down and feet flexed. Brace your abs and extend your right arm and left leg away from you.

3. Tap your toe to floor and return to center. Immediately repeat on the opposite side.

4. Continue alternating sides for desired amount of repetitions.

5. Repeat for desired amount of sets and/or duration

Tips

The most important thing to remember when you are doing the exercise is to keep your abs tight and lower back pressed into the board. Synchronizing your opposite arm and leg movements is great for overall coordination. You can progress the exercise by adding additional reps or sets. For more of a challenge, you can add other modalities such as dumbbells, ankle weights, and/or resistance bands.

StrongBoard Balance® utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

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Best Move for a Perky Butt and Toned Abs – TRX Split Squats

TRX Split Squats will work your glutes, hamstrings, quads, biceps, shoulders, and core for a perky butt and toned abs. This exercise is an advanced lunge exercise. Although the target muscle is the quadriceps, this exercise is great for the soleus and for lifting the buttocks. The hamstrings, gastrocnemius, gluteus medius and minimus all act as stabilizers. With a split squat, the back leg should never be elevated more than 6-8 inches. If you elevate it any more than that, you risk hyperextending the spine and will create unnatural shearing forces on it. Because we are using the TRX with StrongBoard Balance, be sure to set the strap for the appropriate height. This will place us in the zone for this particular exercise. Depending on your flexibility (and core strength), will determine how low you can go.

Featuring Olivia Mandracchia
Instagram: @liv_physical
TheSimplyFitStudio.com

Steps

1. Secure the two TRX straps together by looping one handle through the other.

2. Having dumbbells on the StrongBoard platform, place one foot across the center of the StrongBoard Balance® logo.

3. Place your back foot inside the TRX® straps and drop into a lunge so that the TRX hangs vertically, then reach down and pick up dumbbells.

4. Have your hands to your sides as you lower your hips toward the floor by squatting back and down.

5. Without letting your back knee touch the ground, push off your front leg to return to the starting position.

6. Once back to standing position, perform a hammer curl and a shoulder press.

7. Repeat for the desired amount of repetitions.

8. Complete the set on one side before repeating with the opposite leg and repeat for the desired amount of sets or duration.

Tips

Keep abs braced, keep your chest up, and keep your weight on your front foot.

Best Move for a Perky Butt and Toned Abs - TRX Split Squats

 

StrongBoard Balance® utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

Order now!