Dead Bug Core Control

What you will learn

Coordinate opposite limbs while keeping a stable torso. This TRAINOVIX lesson shows a simple setup, a specific practice action and a way to notice your progress without rushing.

Practice step by step

1. Warm up with comfortable movement and use a stable surface.
2. Lie on a comfortable mat with bent knees.
3. Reach one arm and the opposite leg slowly away, then return without arching your back.
4. Check that breathing stays relaxed.
5. Take breaks and increase difficulty only when technique is comfortable.

Coaching tips

• Make movements smaller when control fades.
• Stop if anything hurts and use a simpler variation if needed.

How to progress

Start with the simplest version of the activity. Give yourself enough time to learn the movement, ask for feedback when useful, and choose a more challenging variation only when your practice feels comfortable and controlled.