Advanced Dead Bug with Pause

📖 Detailed description

Lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees. Slightly press your lower back into the floor. Slowly extend one arm behind you and the opposite leg forward, pause briefly, then return to the starting position. Alternate sides without losing pelvic stability.

💡 Execution tips

• Exhale as you extend your arm and leg to better engage your core.

⚠️ Common mistakes

• Letting the lower back arch off the floor, tension in the neck, moving too fast.

🔀 Variants

• Intermediate version without a pause