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Spiral dead bug

Core · Core anti-rotation · pelvic stability
Default: 2 sets × 10 reps · Rest 45 sec between sets

Setup

• Lie on your back, foam roller between your feet, legs straight up
• Hold one dumbbell with both hands, arms straight, upper back off the floor

Each rep (9 sec)

1. Legs left, dumbbell right 3 sec
2. Back to center 1.5 sec
3. Legs right, dumbbell left 3 sec
   • Keep your knees straight the whole time
   • Keep your upper back off the floor
   • Squeeze the foam roller with your feet
   • Turn legs and arms opposite ways with control, no swinging
   • Low back pressed to the floor
4. Back to center 1.5 sec

Note: Pocket Posture provides general fitness guidance and is not a substitute for advice from a doctor or physical therapist. If you feel pain or discomfort, stop and consult a professional.