Dead bug

Set-up

• Lie on your back, ribs down, neutral spine.

• Arms reach straight up over shoulders.

• Hips and knees at 90°/90° (knees over hips, shins parallel to the floor).

• Brace your core as if preparing for a gentle poke—keep this light brace throughout.

Steps

1. PrepareInhale through the nose, keep low back gently touching the mat (no arching).

2. Reach & ExtendExhale as you lower the right arm overhead and extend the left leg toward the floor. Move slowly; stop before your low back lifts.

3. ReturnInhale to bring arm and leg back to the start.

4. AlternateRepeat with the left arm + right leg.

   Rep counting: Right-arm/left-leg + Left-arm/right-leg = 1 rep.