Even though it is every important to know draw-in exercise (pelvic tilt) is the most basic core exercise and the fundamental to any other core exercises, at some point, athletes will need to advance to more difficult core exercises. We have already discussed a few different ways to make it harder. One of more advanced core exercises is dead-bug exercise and this is often used to evaluate athletes' core strength as well. However, to many athletes, it is very difficult to do this exercise correctly. According to our data, about 50% of 300 elite junior tennis players failed to correctly perform dead-bug exercise. The picture below shows a starting position of dead-bug exercise. Then, athletes will lower one arm and an opposite leg towards the table while maintaining neutral spine and pelvis (without arching the back). As we mentioned, even for elite athletes, this is not an easy exercise to do. But there are variations of this exercise, which are easier to do.
1) From starting position, they can just lower their arm and alternate.
2) They can also lower a leg only but with their knees bent at 90 degrees.
3) They can slide a physio ball under their legs and roll the ball out instead of lowering a leg on their own power. Or they can put both legs on the ball.
These are some of examples to make it a little easier. As they get stronger, they can advance to full dead-bug exercise. Dead-bug exercise is just one of many core exercises and just one of many advanced forms of draw-in (pelvic tilt) exercise. Most sports are played in their feet, so eventually, they need to advance to core exercises in upright position and their feet. But again, the fundamental of any core exercises is maintaining neutral spine and pelvic positions and maintaining stable 'core' during those exercises.
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