Dead Bugs

Core

None

Easy

This is how you do it

Step 1

Start by lying face up (supine) on the floor.
 

Step 2

Raise your arms straight up above your shoulders and raise your legs with your knees bent in a 90° position. Your thighs should be straight up with your shins parallel to the floor.
 

Step 3

Brace
 

Step 4

Begin with simple opposite arm/leg extensions. Lower your right arm straight behind your head just above the floor while extending the left leg straight just above the floor.
 

Step 5

Repeat with the left arm and right leg.
 
1. This is a core strengthening exercise. Remember to continually brace the abdominal area during the movement.
 

2. Movements should be slow tempo and deliberate. No rushing.
 

3. One variation is to touch the heel to the floor as the opposite arm lowers.
 
4. Another variation is the Kolar’s Dead Bug which is placing both palms against a flat stable surface directly behind your head that is perpendicular to the floor. As you lower each leg push your hands against the flat surface.
 

Plank

Core

None

Easy

Walk Out Plank

Core & Shoulder

None

Intermediate

S

Stop

Stop whatever you are doing and focus on this.

T

Take Deep Breaths

Follow the instructions on screen or if you have sound follow the spoken instructions.
Breathe in through your nose and out through your mouth.

O

Observe

Observe your body, your thoughts, your feeling and your emotions. Is your heart racing? Are you sweating? Is your mouth dry? Are you angry? Are you worried? Are you stressed?
Do you need to be reacting the way you are?
How important is the issue you are stressed about?
Is this worth you being stressed over? Will it still be important this time next year?
What advice would you give to a friend if they were in your position?

Now take a moment and relax yourself.

P

Proceed

Now continue on with your day, incorporating what you have just learned about the emotions you were feeling.