Simplified Postpartum Dead Bug

📖 Detailed description

Lying on your back, arms reaching toward the ceiling and knees bent or feet on the floor depending on your level. Slowly move one arm or one leg at a time while keeping your deep core active and your back stable.

💡 Execution tips

• Less range of motion, more control.

⚠️ Common mistakes

• Arching the lower back, holding your breath, making the movement too ambitious.

🔀 Variants

• arms only
• legs only

⚠️ Contraindications

Avoid if diastasis recti has not been evaluated or if experiencing significant abdominal discomfort.