Core and carries
Dead bug
Muscles worked: Abdominals · trunk control
How to do it
- Set up. Lie on your back with arms reaching upwards and hips and knees bent. Keep your ribs relaxed and your lower back controlled.
- Move. Slowly reach one arm overhead and extend the opposite leg, only as far as you can without arching your back.
- Finish. Return both limbs to the start, then change sides. Keep breathing, and make the movement smaller if you start to lose control.
Common mistakes
- Lower back arching off the floor.
- Moving fast.
- Holding your breath.
Where it appears in the member plans
Beginner Reset, Fat-Loss Foundations, Strength Builder, 12-Week Home Plan: Bodyweight, 12-Week Home Plan: Dumbbells or Band, Run/Walk Starter Week, Mobility + Core, Cycling Fitness, Cardio & HIIT, Sports Fitness, Walking & Hiking.
Log it, and beat it next time
In the member area every exercise has these cues next to your workout log, with last time’s numbers and a suggested target. £9.99 a month on a 12-month plan, or £79 a year, all taxes included.
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