Dead Bug
Step 1 - Lie on your back with arms extended towards the ceiling, knees bent at 90 degrees
Step 2 - Slowly lower the right arm overhead while extending the left leg straight
Step 3 - Return to the starting position with control
Step 4 - Repeat with the opposite arm and leg
Recommended Sets & Time:
Beginner: 2-3 sets of 6-10 reps each side, 45 seconds rest
Intermediate: 3-4 sets of 10-15 reps each side, 30 seconds rest
Advanced: 4-5 sets of 15-20 reps each side, 30 seconds rest
What to Focus On:
Lower back contact - Keep your lower back pressed firmly against the floor throughout
Opposite limb coordination - Move your opposite arm and leg together in a controlled manner
Slow and steady - This isn't about speed, focus on control and maintaining proper form
Core stability - Your core should work to prevent your back from arching off the floor
Modifications:
Easier: Move only your arm or only your leg, not both at the same time
Harder: Pause for 3 seconds when your arm and leg are fully extended before returning
