How to keep a neutral spine- Dead Bug

When supine (laying on your back) and doing exercises, you’ll still want to keep a neutral spine. Sometimes as a trainer I will cue you to fully flatten your back. While some suggest this is not ideal because you’re still positioning it out of neutral, it allows to build the body awareness by activating some and disengaging other muscles.

I recommend most of my beginning clients to strengthen their core in neutral first, as this is the position you always want to default to. The “dead bug” exercise is great at helping to emphasize correct abdominal engagement. Perform it with a small folded towel underneath your low back and make sure that your back doesn’t over arch.
Featured on the video: Mariusz Steckiewicz, Personal Trainer at Body Shape, Ho Chi Minh City.