core stability · intermediate · mat, wall

Wall Dead Bug

deep corelumbopelvic controlshoulder stability

0.0s / 6.1s

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Trans. Abdominis

30%

Rectus Abdominis

15%

Obliques

15%

Serratus Anterior

25%

Hip Flexors

12%

Trans. Abdominis 30% · Serratus Anterior 25% — deep, not shown on the figure

Sets

2–3

Reps

6–8 each side

Hold

2 sec reached long

Rest

60 sec

The constant wall press pre-tensions the core — most people feel the brace instantly.