Intermediate Dead Bug Variation

Performed well, this intermediate level variation on a Dead Bug exercise strengthens the deep stabilizers of the low back, abdominals and hips. You want to be sure that as you do the exercise you do not arch or twist your low back.

  1. To perform this exercise, lie on the floor and place a small roller, or a yoga block between your right hand and left knee.
  2. Apply pressure to the roller/block with right hand and left knee.
  3. Extend your left hand and right knee while maintaining a neutral spine and keeping pressure on the roller/block.  Hold this position for 3 seconds and return to start.  Start with 5-8 repetitions and then switch sides.