Today we move back to the core, specifically the transversus abdominis (TVA), with dead bugs.
Lie flat on your back with your arms pointing to the ceiling. Bring your legs up so the knees bend at 90 degrees. Keep your spine long with the natural curve of the lower back.
Slowly lower your right arm and left leg at the same time as you inhale. Go as low as you can without arching the back. Then slowly return to the start as you exhale, and repeat with the opposite limbs.
The dead bug can feel easy for the first couple of reps, but if you keep your core engaged, move slowly and keep your back on the floor, you will be surprised how hard it is. Aim for three sets of five to ten reps on each side.
