This incredible exercise for perfect core control is the deadbug with a foam roller. It's one of my favourite core strengthening drills for teaching the perfect technique for i) various deadbug variations and ii) to master the role of the abs in excellent core control.

Once you get this dead bug with foam roller exercise down you'll find it has substantial transference to almost any activity that requires a relatively neutral spine: squatting, lunging, deadlifting, military press, running, jumping, etc. And yes, for the record, that includes the majority of athletic human movement! You’ll get a lot of bang for your buck when you begin to incorporate the deadbug with foam roller (or similar drills) into your training.