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Controlled Advanced Postpartum Dead Bug

More advanced version for the core, coordination, and stability without excessive pressure.

1
Sets
10
Reps
75s
Duration
20s
Rest
3/10
RPE

📖 Detailed description

Lying on your back, arms toward the ceiling, knees bent or at 90 degrees depending on available control. Slowly move your arm and opposite leg without losing deep belly support or pelvic stability.

💡 Execution tips

  • The range of motion only increases if control remains impeccable.

⚠️ Common mistakes

  • Lower back arching, breath holding, movement too large.

🔀 Variants

  • Shorter progressive version

⚠️ Contraindications

Avoid if you have an unevaluated diastasis recti or significant abdominal discomfort.