Dead bug

Lie on your back and extend opposite arm and leg while keeping your lower back down, training deep core control.

How to do it

1. 01Lie on your back with your arms reaching to the ceiling and knees bent 90° over your hips.
2. 02Exhale and brace your abs so your lower back presses into the floor.
3. 03Slowly extend one arm overhead and the opposite leg forward, lowering them until just above the floor.
4. 04Return to the center and switch sides — alternate every rep.

Common mistakes

• Lower back arching off the floor — shorten the range and brace harder.
• Moving too fast — slow down and exhale as you extend.
• Moving the same-side arm and leg — use opposite arm and leg.

In the Hollow progression

1. 1Dead bug
2. 2Tuck hollow hold
3. 3Hollow hold
4. 4Hollow rock
5. 5V-up