Dead Bug (Ball Between Hands and Thighs)

  • Equipment: Reformer
  • Category: Warm-up
  • Level: Beginner
  • Body position: Supine
  • Repetitions: 6–8 reps
  • Springs: Any
  • Headrest: As needed
  • Footbar: Any
  • Prop: Ball

Starting position

Lie supine with knees in tabletop. Place a ball between hands and thighs, pressing gently

Instructions

Exhale to extend opposite arm and leg while maintaining pressure into the ball. Inhale to return and switch sides

Teaching cues

  • Ball activates deep core

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