30-Minute Strength Exercise Demo: Dead Bug with Contra-Lateral Core Activation

Lie on your back with arms and legs off the ground — arms straight up from shoulders and legs bent 90-degrees at the knee so the shin is parallel with the ground (like a “dead bug”). Drive one knee into the opposite hand. Brace your core and slowly extend your other arm and leg out so they almost reach the floor and then bring them back into the center of your body before repeating. Do 3 sets of 8-10 reps per side.