Dead bug
Practice keeping your middle steady as your limbs move.
How to do it
- Lie on your back with arms pointing up and hips and knees bent to about 90 degrees.
- Slowly reach one arm back while extending the opposite leg as far as you can control.
- Return and switch sides, breathing comfortably throughout.
Form check
Keep your lower back gently in contact with the mat. Make the movement smaller if your back arches.
Make it easier
Reduce the range of movement and use a stable support where appropriate.
Move within a comfortable range and keep breathing. Stop if a movement causes pain or you feel unwell. Ask a qualified trainer for help with unfamiliar equipment.