Today we move back to the core specifically the Transversus abdominis (TVA) with dead bugs.
Lie flat on your back with your arms held out in front of you pointing to the ceiling. Then bring your legs up so your knees are bent at 90-degree angles. Keep your spine straight and the natural curvature of the lower spine.
Slowly lower your right arm and left leg at the same time as you inhale. Go as low as you can, being careful not to arch the back as you do this. Then slowly return to the starting position as you exhale and repeat with the opposite limbs.
The dead bug might seem quite easy for the first couple of reps, but if you keep your core engaged, move slowly and avoid raising your back off the ground, you’ll be surprised how hard it is. Aim for three sets of five to 10 reps on each side.