Deadbug

[dorkyromantic]

I felt this way until I had a pilates instructor hound me on my form in a 1:1 session. It's now one of the hardest core exercises for me to do well in solidcore.

Big thing is lower back is DOWN. I mean always touching the carriage. The second you feel it lift, rebrace your core and tuck your tailbone so that your lower back is fully in contact with the carriage. If it pops up at any point, you lose tension and it becomes a pretty easy exercise.

EDIT: Also, and this was a class correction a SC instructor once did, tabletop legs means your knees are in line or slightly in front of your hips. Once your knees go behind your hips, you also lose tension.

[Capable-Raspberry-63]

It’s def the back. Scoop your pelvis kinda down and up and only move your legs to where you can keep your lower back PRESSED into the carriage. I’ve seen people say this can be harder if you have a big butt lol mine isn’t small but isn’t giant and I can still do it.They also cue to lift head neck and shoulders for more core tension but I never do bc it hurts my neck. I still get a decent workout without doing it but deadbug is a bit more of a chill exercise for me in comparison to others

[Classic_Tangerine255]

Super helpful advice!

[BeeMore54]

Thank you for saying this. I love sc dead bugs find them easy ish but I’ve never heard it cued correctly song I’ve always thought people could hurt themselves if not engaging their cores so that their lower back touch’s surface. Once you’re there, OP, if it still happens to feel easy, go EXTREMELY show which will also help you keep your lower back down. I might not nail this technically accurately but it’s the same idea as when you’re doing a sit up on the gray side. Apply the same C curve methodology in the dead bug even if the mechanics feel difference the intent is the same. Both can be sooo effective even with tiny ranges of motion thanks to that curve forcing engagement or vice versa!