Low back
Dead Bug
Keep the middle still while the arms and legs move — that is real core work.
2 sets of 6 per side
Floor
Why we use it
Useful core work is arms and legs moving while the middle stays the same shape.
Start here
On your back, hips and knees at 90°. Press the low back gently to the floor by breathing out, not by clenching.
How to
- 1Lie on your back. Hips and knees bent at 90°. Arms up.
- 2Breathe out until the low back is gently heavy — not clenched.
- 3Move one arm and the opposite leg toward the floor.
- 4If the low back lifts, do not reach as far. Heel taps with the arms still counts.
Feel for
Low back staying heavy on the floor. Ribs not popping up as the arm goes back.
Breathing
Breathe out first, then move. Breathe in as you return, without losing the rib position.
Do this
- — Breathe out, then move one arm and the opposite leg toward the floor.
- — If the back lifts, you went too far. Do not reach as far.
- — Breathe in back to the start without losing the rib position.
Common mistakes
- — Holding the breath and bracing like a sit-up.
- — Letting the ribs pop up as the arm goes back.
Regression · Progression
Easier: Heel taps only, arms still.
Harder: Full reach with a 2-second pause at the end.