This month's installment features the Dying Bug, a great exercise for increasing core strength and stability. Begin by lying on your back with your arms extended above your shoulders and your thighs lined up directly above your hips, with your knees bent approximately 90 degrees.  While in this position, make sure to maintain a neutral spine posture and keep your core braced. To do this, try not to either completely flatten, or excessively arch your lower back, while keeping your core muscles tightened as if expecting a punch to the stomach. Now maintain this position as you simultaneously bring one arm and the opposite leg as close as possible to the ground without touching. Pause for a second when you reach your lowest point, then bring your limbs back to the starting position, and repeat with the other side. Continue until you've completed 8-10 repetitions with each side.

Performance Points:

• It's important that you keep your core and hips still as you move your limbs. Arching your back away from the ground, or altering that neutral spine position in any other way indicates that you're not strong enough to lower your limbs quite as much. Begin by bringing them away from the center of your body and work on getting them closer to the ground as your core becomes stronger.
  
• Do the exercise in a slow, controlled manner without the use of momentum. Bouncing out of the bottom position can strain your lower back.
• You can increase the difficulty level by holding the extended position for 2-3 seconds per repetition- just make sure the core doesn't move.