As dancers, we are constantly being asked to stand on one leg while the other does all sorts of crazy things. Building stability and strength for that kind of work requires some *specific* training. Enter: Dead Bug Iso Holds.
If you don’t know how to properly perform the Dead Bug exercise, or if you need a refresher, take a moment and peruse this blog on Dead bug form
Now that we’re all on the same page, let’s break down Dead Bug Isos.
Why Dead Bug Isos?
These exercises are fantastic for training our bodies to remain rock solid and braced on one side while the opposite side moves freely and independently.
They are also an excellent way to target your deep core muscles and your obliques simultaneously – getting you more bang for your buck in the gym
How Do I Perform Dead Bug Iso Holds?
Lay on your back, then get into Dead bug position by lifting your legs and shoulders off of the ground.
From here, take your right hand and press it as hard as you can into your right knee. Push back against your hand with your knee, keeping your leg from being moved by your hand.
This will *absolutely* light up your right side, forcing an isometric hold in your deep core and right obliques.
From here, extend your left arm and leg as you usually would in a Dead bug.
Perform your desired (or assigned 😏) reps, then switch sides.
Don’t forget to move slowly to maintain your form and get the most out of this exercise.
As always, here’s a form video so you can follow along!
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