Dead Bug: Core Strength That Protects the Back
Lying on your back keeps the spine supported while the arms and legs move. The challenge is to keep the lower back quiet — which is exactly what a strong core is for.
This tip is scheduled for Friday 23 October 2026 — you’re early. It’s all here already; enjoy.
How to do it
- Lie on your back with the arms reaching to the ceiling and the knees bent at 90 degrees over the hips.
- Press the lower back gently toward the floor.
- Exhale: lower the right arm overhead and straighten the left leg toward the floor.
- Go only as low as you can while keeping the back in contact.
- Inhale back to the start, then switch sides.
- Do 6 to 10 on each side, slowly.
Want help doing this properly?
Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.
Keep practising
Vrksasana at the Wall: Balance Practice for Every Age
Balance is a skill, and like any skill it improves with practice. A hand on the wall makes Tree Pose safe for every age — and you take the hand…
· 3 minutesUtkatasana Pulses: Leg Strength in Two Minutes
Chair Pose works the thighs, hips and back at once. Small pulses followed by a steady hold build strength quickly — and you can do it anywhere.
· 2 minutesBird-Dog: Core Stability on All Fours
Reaching one arm forward and the opposite leg back while keeping the body still trains the deep muscles that steady the spine. It is quiet, slow…
· 3 minutes