Dead Bug

Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle over your hips (tabletop position).

1. Engage your core, pressing your lower back gently into the floor.
2. Slowly lower your right arm and left leg towards the floor simultaneously.
3. Lower them as far as you can while maintaining a stable core and without arching your back.
4. Return to the starting position with control.
5. Repeat with the opposite arm and leg.

• Keep your lower back in contact with the floor throughout the movement.
• Move slowly and with deliberate control.
• Exhale as you lower your arm and leg, inhale as you return.
• Imagine a belt tightening around your waist to keep your core braced.

• Arching the lower back off the floor.
• Moving too quickly and using momentum.
• Holding your breath.
• Letting the non-moving limbs sag.