Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

CoreLevel 1

Dead Bug

On your back, lower the opposite arm and leg while your lower back stays on the floor.

Working (red): Deep stomach muscles
Helping (amber): Front of thighs
Do: 2 to 3 sets of 10 (5 each side)
Rest: 45 seconds between sets

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Reflux? Not within 2 hours of a meal.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

Lie on your back. Arms straight up. Knees bent at 90 degrees above your hips.
Press your lower back gently into the floor. Keep it there the whole time.
Lower one arm behind your head and straighten the opposite leg. Both stop just above the floor. Breathe out.
Return to the start and change sides. Breathe in.

Where your hands and feet go

Feet: Off the floor. Knees bent at 90 degrees directly above your hips, shins level with the floor.
Hands: Arms straight up above your shoulders, fingers toward the ceiling.
Body: Lower back, shoulders and head stay on the floor.
The movement: One arm lowers back behind your head while the opposite leg straightens forward. Both stop a hand-width above the floor. The other arm and knee stay still. Return, then swap.

Watch out for

Lower back lifting off the floor. Do not lower the leg so far.
Rushing. Move slowly.
Holding your breath.

Make it easier

Move the legs only, keeping your arms up.

Make it harder

Pause for 3 seconds with the arm and leg extended.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026