Exercise
Dead Bug
It looks silly and works brilliantly. The dead bug trains your core to stay braced while your arms and legs move - exactly what happens when you're carrying, reaching, and bending all day. It's also one of the safest ab moves for a stiff lower back.
Demonstration
Sets
3
Reps
8-10 per side
Rest
45-60s
3 seconds out, 2 seconds back on every rep.
How to do it
- 1
Lie on your back with arms pointing at the ceiling and knees bent 90 degrees over your hips.
- 2
Press your lower back gently into the floor and keep it there for the entire set.
- 3
Slowly lower your right arm overhead and extend your left leg toward the floor at the same time.
- 4
Stop just before your lower back peels off the floor.
- 5
Return to the start and repeat with the opposite arm and leg.
- 6
Move slowly and exhale as you extend.
Common mistakes
- Letting the lower back arch off the floor as the leg lowers
- Rushing the reps - speed hides weakness here
- Holding the breath instead of exhaling on each extension
Dad tips
- If it's too hard, keep the knee bent as you lower the leg.