Choose Your Move: Bug

Technique Tips:

This move is not about how many reps you do, but rather about how well you can maintain your core connection.

Choose the variation that allows you to keep your core connected and your back in contact with the floor. Keep your pelvis and spine still as you move.

Breathe easily through your nose. Maintain a 360-Degree Diaphragmatic Breath throughout the exercise.

Program:

Use as a warm up for a workout

Choose a variation that allows you to perform 10 - 20 reps (5 - 10 each leg) with impeccable technique

Do 2 sets paired with another warm up move

Bugs pair well with Basic Crunches, Hip Bridges, Bird Dogs, Forearm Planks and Side Planks

Bug Progressions:

1. Use Your Grounded Leg

Press strongly down into your grounded leg to stabilize your pelvis

2. Light on the Grounded Leg

Be as light as possible on your grounded leg to make your core work harder

3. Bottom Up March

“Up-Up-Down-Down”

4. Top Down March

Alternate your legs from the top

5. Opposite Leg and Arm

Add the reach of the opposite arm

6. Straighten Your Knee

Explore straightening your knee as you move

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