Muscle groups



Lie on your back, head resting on the floor, neck neutral. Extend your arms, pointing to the sky. Knees and hips bent to 90 degrees, in a ‘dead bug’ portion to start. Engage your core, by pressing your lower back into the floor. Maintain this engagement throughout. Slower lower opposite arm and leg. Exhale on the way down. Keep tension at the bottom, don’t allow your leg to drop or back to arch. Pause at the bottom, reaching outward with arm and leg. Inhale and return to the start. The key is time under tension, keep the core engaged throughout. Lower back should never lose contact with the floor.