Lifting the upper body and bent legs whilst bringing the elbows and knees together whilst lying on your back ► isometric dead bug

Individual work

Lie on your back with your legs at a 90° angle (hips and knees bent, ‘tabletop position’); with your arms bent, clamp an object (e.g. a foam roller or ball) between your elbows and knees. Engage your core (gently pull your navel inwards, press your lower back into the floor), press the object firmly between your arms and knees, and hold the isometric tension.

Attention:
Do not arch your back; continue to breathe normally (do not hold your breath).

Lighten:
Increase the angle at the hip joint (move the thigh further away from the upper body) and press the object against your knees with your hands; rest your heels on the floor instead of keeping them raised; without an object, just do the classic dead bug without applying pressure.

Harden:
Reduce the angle at the hip joint (bring the thigh closer to the torso) and press your elbows against your knees (without the object); apply more pressure to the object; use an unstable surface (e.g. a balance pad).

1 soft mat (small)
1 foam roller/ball

1 Balance Pad ► Make the exercise more challenging (unstable base)