Dead Bug – Foam Roller, Arms Overhead, Ball

  • HOW: Start by lying on a long foam roller. The roller should be down the middle of your back with your hips and head on the roller. Bend your knees and place your feet flat on the ground. Holding a ball with both hands, extend the ball overhead as you kick one leg straight out from your hip using your core muscles to stay centered on the roller. Bend that knee up as you touch the ball to your knee and repeat.ย 
 
  • FEEL: You should feel your core muscles working to stabilize yourself on the ball.
 
  • COMPENSATION: Donโ€™t roll to either side of the roller, stay centered.

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