The Dead Bug is an excellent stability exercise to improve the strength of your core and low back.
- Lay down on your back with your pelvic floor engaged and your knees at a 90-degree angle. Your feet should be raised off the floor. From the side you should look like you’re sitting in an imaginary chair. This is your starting position.
- Exhale, lengthen your right arm above your head and left leg out until they’re almost parallel to the floor. Keep your torso and spine completely stable as the arm and leg move simultaneously. Your left arm and right leg will stay in your starting position, you must keep your core engaged the whole time to keep your stability.
- Inhale, return to your starting position, and repeat on the opposite sides of your body to complete one rep.
- Keep alternating and perform for a total of 30 reps or 15 on each side.
- Increase the difficulty by performing the move on a BOSU ball. Make sure the blue side of the BOSU is lined up with the lower curve of your spine.