Warmup, Exercise 6: Dead Bug
- Lie on your back with your arms extended directly in front of your chest and your palms facing toward your feet. Bend your knees, and bring your legs into tabletop position, ensuring your knees are stacked over your hips and your shins are parallel (in line with) the floor. This is your starting position.
- On an exhale, draw your ribs to your hips to engage your core. Draw your left arm back and down toward the floor alongside your head. At the same time, extend your right knee and hip to lower your right leg toward the floor. Ensure that your arm and leg are lowering at the same speed and that you maintain a neutral spine.
- On an inhale, raise your left arm and right leg to return to the starting position.
- This counts as one rep. Continue alternating sides for 30 seconds while maintaining proper form.