One move
Dead Bug
How to read ahead. Do to go one move at a time.
Lie on back, arms and knees up. Slowly extend opposite arm and leg while pressing lower back into floor.
Option. Keep the heels on the floor and march if the back wants to arch. Ninety-ninety taps next. Full opposite arm and leg only when the low back stays glued to the floor. Iron pumper: longer lever, or a light bell in the reaching hand. Exhale as the limbs travel. Stop the moment the ribs flare.
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1
Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
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2
Press your lower back firmly into the floor.
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3
Slowly extend one arm overhead and the opposite leg straight out.
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4
Keep your lower back pressed down.
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5
Return to start and alternate sides.
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6
Move slowly and breathe steadily.