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Lesson 05 · Beginner
Dead bug
Form cues
- Start with ribs gently down.
- Move one limb slowly at a time.
- Keep the range small enough to stay in control.
Common mistakes
- Arching the low back off the floor.
- Moving both sides too fast.
- Holding the breath.
Beginner adjustment
Regression: keep knees bent and move only the arms or tap one heel. Progression: reach the opposite arm and leg farther, or add a light band pull-down.
Captions included with approved video
Transcript preview
A full time-coded transcript will publish with the approved demonstration video. Until then, use the written form cues and adjustment above.
Voiceover cues
- Set your ribs gently toward the floor and breathe normally.
- Reach one heel or arm away only as far as you can stay steady.
- Bring it back with the same slow control.