Let pain be your guide. Never force any position. Stop immediately if you feel sharp, shooting, or worsening pain. For vertigo, limited mobility, or if bedridden, work within a comfortable range and use a pillow for support.
A highly effective core stability exercise that teaches the lower back to remain neutral while the arms and legs move independently. Unlike crunches, dead bugs strengthen the deep stabilizers without loading the spine in flexion — making them safe for virtually everyone.
Core Foundation for Posture
10 videos
Diaphragmatic BreathingFreeDead BugFree
Bird Dog
Glute Bridge
Single-Leg Glute Bridge
McGill Curl-Up
Pallof Press (Anti-Rotation Core)
Hollow Body Hold
Plank with Hip Extension
Side Plank
8 videos locked
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