Supine Dead Bug Core Anti-Extension (Active Mobility)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Supine Dead Bug Core Anti-Extension (Active Mobility)
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i Instructions
- 1. Starting position: Lie supine on a mat. Extend your arms straight up toward the ceiling and bring knees and hips into 90-degree tabletop. Glue your lower back flush against the floor.
- 2. Execution: Perform controlled active repetitions (2s descent, 2s return): lower contralateral limbs with deliberate control, preventing any pelvic rotation or rib flare.
- 3. Breathing and safety: Your lower back must remain completely anchored to the floor throughout the movement – if your spine arches, reduce limb range of motion. Breathe smoothly.
Physiological Impact
Caloric Benchmarking
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