“Dead Bug” Beginner Core Exercise

This is a beginner core exercise, called “Dead Bug.”
Keep your low back in neutral (not too curved, or too arched).

Here are your progression options:

For the “holding” versions, aim to hold the position for 30-45 seconds.
For the “repetition” versions, aim to get 10-15 reps per side.

1. With hands on the ground to stabilize, tap the ground with alternating heels, while keeping your knees and hips bent at 90 degrees.
2.a) Hold your knees at 90 degrees and arms up, holding for 30 seconds.
2.b) Same as above, squeezing an exercise ball between your legs and your arms
3.a)Opposite arm back, and opposite leg forward slowly. Alternate sides for approx 10 of each side.
3.b) Same as above, while squeezing an exercise ball between your arm and leg.