Start Position:

1. Lie on your back in hooklying position.
2. Bring your pelvis into a neutral position, maintaining a slight curve in your lower back.
3. Gently tuck your chin and anchor your shoulder blades down.

Action:

1. Inhale: Inhale for 4 counts to prepare for movement.
2. Exhale: Exhale and slowly straighten one leg out, keeping it hovering above the floor and maintaining your rib-hip connection and neutral spine. Make sure you know how to engage your transverse abdominis (TA) and hold the TA while your leg is out.
3. Inhale: Inhale as you go back to hooklying position.
4. Exhale: Exhale and slowly kick out OTHER leg, maintaining your rib-hip connection/neutral spine. Feel your TA engage (this feels like your lower tummy scooping in).
5. Perform 15-20 repetitions on each side, alternating on each side, maintaining control and focus on core engagement throughout.

Purpose:

1. Strengthens deep core muscles, especially the transverse abdominis.
2. Enhances core stability and control during movement.
3. Improves coordination and balance in the lower body.
4. Challenges diaphragmatic breathing.

Modifications:

• Add arms and alternate (see modified deadbug)
• Add weights (see modified deadbug)

Precaution:

1. Keep your lower back neutral, avoiding excessive arching or flattening.
2. If you feel strain in your lower back, reset and focus on engaging your core properly.
3. Perform slowly and with control to prevent compensating with other muscles.
4. If pain or discomfort arises, stop and consult a physical therapist.