Dead bug

Purpose: Core stabilization, reinforcing pelvic tilt.

Instructions: Lay on your back with your knees in a table top position, press your low back into the ground and brace your core.  While in the table top position press one hand against the opposite knee and at the same time extend the other arm and leg. Keep your toes pointed up and stretch the leg and arm out into space. Repeat on the opposite side, and increase the level of difficulty by placing a medicine ball between your hand and knee.

Common Errors: Losing the low back connection with the ground by letting your back arch.  Indicative of weak lower abdominals and poor control.