Core
Dead bug
Lowering opposite arm and leg while lying on your back — trains your core to keep your back steady.
Beginner Low impact
How to do it
- Lie on your back with arms reaching to the ceiling and knees bent at a right angle above your hips.
- Gently draw your lower tummy in so your lower back rests lightly towards the floor.
- Breathe out as you slowly lower the opposite arm and leg towards the floor.
- Go only as far as you can without your back arching, then return.
- Alternate sides.
Form tips
- Move slowly — this is about control, not speed.
- Keep breathing; do not hold your breath.
Common mistakes
- Lower back lifting off the floor.
- Moving too quickly.
Easier and harder
Make it easier
Move only the legs, tapping a heel to the floor with the knee bent.
Make it harder
Straighten the leg fully and hold the end position for a breath.
