Dead bug (slow hold)

• Duration: 6 min
• Level: Beginner
• Goal track: Energy boost

Lie on your back with your arms reaching straight up and your knees bent at a right angle above your hips, the same starting position as the dead bug. Breathe out as you lower one arm and the opposite leg toward the floor, then pause and hold for 3 slow seconds once your lower back stays flat against the mat. Breathe in as you return to the start with control. Repeat 4 to 5 times on each side, taking the whole movement slower than usual.