Exercise Spotlight – Alekna

The Alekna, named after a discus athlete, is a similar core exercise to the deadbug but is much greater in difficulty. It is a great option for training your core to work to maintain stability through your spine as you transfer force and movements through your legs and arms – exactly the way your core should be working. It is still a good option for beginners as you have the ground to use as feedback against your back but if you are a total beginner you should start with the deadbug before progressing.

Exercise Suitability:
Beginners: ✔️
Advanced: ✔️
 
What are the key technique points?

• Start with your back perfectly flat on the floor, make sure you don’t arch off the ground and maintain this feedback throughout.
• Have your knees bent at 90 degrees straight above you and arms reaching straight up to the ceiling.
• Take a big deep breath into your belly and then slowly extend both arms and legs away from you, breathing out through your mouth as you move.
• Only reach as far as you can maintain your back position perfectly on the ground, don’t go to the point you arch up.
• Inhale through your nose as you bring the arms and legs back to the starting position.
• Repeat the movement keeping control, focusing on the breath and engaging the abs as you exhale fully.

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