Tip: Master the Deadbug Core Exercise

Keep your lower back flat. Completely exhale as you lower your legs and arms to the floor. Inhale on the way back up. Keep the non-moving limbs still. Add a band to ramp it up.

Not only will these hit your transverse abdominis, they’ll also allow you to practice a neutral spine position while going through limb range of motion. Once you’ve mastered the regular deadbug, add in some of the band variations shown in the video.

  • Keep your lower back completely flat on the ground. There should be no space at all.
  • Completely exhale as you lower your legs and arms to the floor. Inhale on the way back up to the starting position.
  • Keep the non-moving limbs still!
Travis Hash is the founder of Hash Fitness, based in Harford County, Maryland, and the head strength and conditioning coach at CCBC Dundalk, Baseball. Travis is also a certified personal trainer through the National Strength Professionals Association. Follow Travis Hash on Facebook