"The more stable the core is, the more support it is able to provide the arms and legs during exercise," Alina Kennedy, CSCS, a physical therapist and owner of Sprint Rehab, tells POPSUGAR. To improve your core strength, she recommends performing core stabilization exercises like the dead bug, which force you to hold your trunk (aka your torso) still as your arms and legs move.
- Lie on your back with a neutral spine and legs in the air, knees bent at 90 degrees and shins parallel to the floor. Press your palms into your thighs to engage your core. This is your starting position.
- Maintaining tension between your left hand and your left thigh, lengthen your right arm and leg until they're hovering just off the floor. Focus on keeping your ribs and hips connected and core engaged; don't allow your back to arch.
- Return to the starting position, and repeat on the left side. That's one rep.
- Do three sets of 10-12 reps.
