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Finally, an exercise that’s simple, effective, and fun to do! Dead Bug is a good exercise for challenging dynamic stabilization. This exercise demands stability of the torso so that the legs and/or arms can remain steady in the movement.
Start on your back, arms at your side, knees bent at 90 degrees and feet on the floor. Anchor your low-back to the ground by pressing it to the floor. Don’t use excessive force; just maintain contact with the floor throughout the entire exercise. This detail will keep you out of pain.
Lift your left foot off the ground and extend without touching the ground. Maintain a slight angle at the hip so as not to put excessive pressure on the low back. This detail will keep you out of pain. Hold for 3-7 seconds.