Welcome to ACHC!
As the Dead Bug Level 1 becomes easier, it is time to progress to the Level 2 version. If you don’t have a stability ball at home, grab a big throw pillow, basketball, or a rolled up blanket to have something to press into.
This is a great starting exercise to get in touch with your deep core muscles, and practice feeling that activation. It incorporates breath work, pelvic floor contraction, and dynamic control. If you are looking to strengthen your core, decrease low back pain, or rehab your body after birth this is a great place to start. Once you master this movement you can progress to the dead bug level 1 exercise.
Once you’ve mastered the Core/ Pelvic Floor Activation with Heel Slide, you can give this exercise a try! It demands a bit more strength and control, and they key is to make sure your form is maintained during the whole movement.
MOVEMENT #1
MOVEMENT #2