Dead Bug With the Foam Roller

Foam Roller Abs Core Hip Flexors

The foam roller can be a very useful piece of equipment when trying to work on core stabilization.


  1. Take your foam roller and place it lengthwise in the center of your exercise mat. Lie lengthwise on the roller ensuring that your whole trunk is on the roller. Bring both knees up to the table top position (knees are above the hips, knees bent to 90 degrees) and have your hands resting lightly on the floor for balance. Your core should be engaged (belly button pulled toward your spine) to ensure that your low back does is not over-arched.

  2. Exhale and extend your hips slightly, reaching your feet toward the far wall. Ensure that your low back stays still by engaging your abdominals throughout the exercise. Inhale and bring your knees back to the start position. Repeat 5-10 times, rest, then repeat the exercise if desired. Variation: For a greater challenge, do this exercise without your hands on the floor. can not be held responsible for any injuries which may occur as a result of these exercises, advice or recipes displayed on this website. Do not undertake any exercise program, diet or treatment provided by the site without professional or qualified supervision.