There are four pillars to remember when training the abdominal wall
1. Respiration – As much as possible normal respiration should be maintained during all
activities. Exhaling during exertion is great but should be followed by inspiration as well.
Respiration should be maintained so as not to disturb intra abdominal pressure or
neutral posture.
2. The diaphragm – The diaphragm should be maintained at a position as close as possible
to horizontal. This will give it the best chance to carry out its functional role in
maintaining intra abdominal pressure and as a reference point for neutral spine.
3. The abdominal brace – The abdominal brace position should be maintained during all
phases of respiration and also during any perturbation to neutral posture.
4. Neutral spine posture – This position should be maintained during any activity and
should not be achieved by any posterior pelvic tilt. It is best described as the natural
lordotic position of the lumbar spine.
The dying or dead bug position is an ideal way to start training the core with all of the above
4 pillars in place. Start in a lying face up position with knees bent and feet off the floor. This
is called a table top position in Pilates and the ankles should be slightly higher than knees.
Arms are vertical and fingers pointing to sky. Start by tapping knee with opposite hand and
then moving these two away from each other slightly. You can alternate sides for each
repetition or continue on same side for set number of repetitions. Only increase range of
movement if all of the above 4 pillars can be maintained throughout the movement. The
dead bug position is an ideal way to start grooving healthy motor patterns and is an initial
step not an end in itself.
Reference – Core Training, the Importance of the Diaphragm. By Craig Liebenson, DC
