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Exercises Fun Ways to Strengthen Your Core- Dead Bugs

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
IG: @incredibly_fit_missy


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


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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StrongBoard Balance® Board

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StrongBoard Balance® is a one-of-a-kind, premiere balance board for all levels of fitness enthusiasts. Designed to complement and intensify users’ favorite workout routines, it utilizes MULTI SPRING TECHNOLOGY™ (MST).
Keeps your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, expediting calorie burn, improving posture, proprioception and reaction time.

StrongBoard MINI®

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StrongBoard MINI is a responsive balance board and stability trainer for use in physical therapy and active aging. Its patented MULTI SPRING TECHNOLOGY™ is both reactive and dynamic. StrongBoard MINI is easy and safe to get on and off, and its flat platform protects joints and surrounding ligaments from excessive supination or strain, allowing the user to mimic real-life movements while supporting the kinetic chain. In addition to the muscular and skeletal benefits, use of StrongBoard MINI trains the central nervous system, requiring muscles to communicate with the brain, effectively opening, healing, restoring and strengthening delicate neural pathways. The biomechanics of spring technology coupled with the rigid platform require users to find their true center of gravity. Regular use of StrongBoard MINI will improve balance, core strength, agility, posture and reaction time. All StrongHold Fitness products are proudly made in America.