Pelvic Floor Engagement Dead Bug Exercise

Description

Lie on your back with your legs bent at a 90° angle at the hips and knees. Hold a resistance band in your hands and raise your arms vertically, while engaging your transverse abdominis and exhaling. Ensure good control of your core before starting the movement. Inhale deeply, then, on the exhale, extend one leg downwards while bringing the resistance band towards the foot on that side, slightly lifting the shoulder. Simultaneously, the other hand pulls the band upwards. Maintain engagement of the pelvic floor and transverse abdominis throughout the movement. Return to the starting position while inhaling, then repeat the exercise on the other side on the exhale. Perform this movement in a smooth and controlled manner, maintaining regular breathing and proper alignment.

Settings

Equipment

Resistance Band

Positions

Supine Position

Muscle groups

Lumbar flexors

Difficulty

Moderate

Movement

Flexion

Contraction mode

Concentric