Deadbugs work deep core stabilizers and abdominal wall. “This will force your rib cage down and keep your spine flush with the floor.
How to: Lie on your back with your head facing a wall and slide forward until you can push your hands firmly onto the wall (fingers pointing toward the floor) with straight arms.
Lift your bent legs so your knees are above your hips and your shins are parallel to the floor while pressing your hands onto the wall. Without straightening your legs, drop your right heel to touch the floor, pull that knee back over your hip, and swap sides. 10–15 heel taps per side.
Wall planks train the transverse, rectus, and obliques. They minimize hip drooping and help you maintain appropriate form.
How to: Get into a forearm plank with your heels against the wall and your torso stretching out from it, elbows beneath your shoulders. Push your feet against the wall and clutch your abs to the ceiling with a long, tight spine. Hold for 20–60 seconds or five–ten breaths.
Coming to a high plank posture on your hands and placing your feet flat on the wall so your heels are in line with your hips and shoulders (approximately 12 inches from the floor) to make it harder. "This is hard."
In this wall-based ab workout, you should feel like you're dragging your hands down the wall without really doing so.
How to: Stand facing a wall, feet six inches from the base, arms straight above, biceps near ears, and palms pushing against the wall.
Tuck your tailbone and hug your ribs down into your hips, then push your hands tight into the wall and feel like you could slide them down at the same time—without moving them. Hold for 20–60 seconds. Maintain tight abs throughout.
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