Dead Bugs

1. Lie on your back on a mat with your arms extended straight up toward the ceiling.
2. Lift your legs off the ground, bending your knees at a 90-degree angle.
3. Extend your arms straight up toward the ceiling, with your wrists directly above your shoulders.
4. Engage your core muscles by drawing your belly button towards your spine.
5. Simultaneously lower your right arm and left leg towards the ground, hovering just above the mat.
6. Ensure your lower back remains pressed into the mat to maintain a neutral spine.
7. Bring your right arm and left leg back to the starting position.
8. Repeat the movement, this time lowering your left arm and right leg.
9. Continue alternating sides in a controlled and rhythmic manner.

1. Perform the exercise with controlled movements, avoiding rapid or jerky motions.
2. Coordinate your breath with the movements. Exhale as you extend your arm and leg, and inhale as you return to the starting position.
3. Keep your core muscles engaged throughout the exercise to stabilize your spine.
4. Pay attention to maintaining a neutral spine by pressing your lower back into the mat.
5. Keep your head and neck relaxed on the mat, avoiding unnecessary tension.

Easier

• If the exercise is too challenging, reduce the intensity by limiting the range of motion or the number of repetitions.
• Instead of moving opposite arm and leg together, you can practice the movement with just the arms or just the legs to simplify the exercise.