Alternating Dying Bug

Lay on the floor with your knees bent, feet off the floor, and arms extended up toward the ceiling. Press your back into the floor so that there is absolutely NO GAP and keep this position through your core.

Lower your right arm toward the floor overhead as you extend your left leg and lower toward the floor below – all while pressing your back into the floor. Return your limbs to starting position and switch to the left arm and the right foot. Take your time and focus. The coordination may be a little tricky at first.

Cross Body Dying Bug

From the starting position, take your right hand and press it into the left knee. Maintain this tension between your hand and knee as you extend and lower your left arm and right leg. Make sure to keep your back pressed into the floor throughout your 10-15 reps.

Same Side Dying Bug

From the starting position, take your right hand and press it into the right knee. Maintain this tension between your hand and knee as you extend and lower your left arm and left leg. Make sure to keep your back pressed into the floor throughout your 10-15 reps.

Side Plank with Hip Extension

Start in a side plank with your elbow directly under your shoulder and shoulders stacked one over the other. Keep your lower hip strong, lift your top leg hit and tap the floor in front of you. Lift the hip high again and tap the floor behind you. Complete for 20-30 taps total and switch sides.