Dead bug

#core #running

Why: Anti-extension core exercise — trains the deep core (transverse abdominis) to stabilize the pelvis during running. Prevents excessive lumbar extension under fatigue, which leads to hip and knee compensations.

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Lie on back, arms up, knees bent 90°. Lower opposite arm and leg toward floor simultaneously. Keep lower back pressed into floor.

Лежишь на спине, руки вверх, колени согнуты 90°. Опускаешь противоположную руку и ногу к полу одновременно. Поясница прижата к полу.