Dead Bugs - Hold

Benefits: To strengthen the deep abdominal muscles especially the transversus abdominis.

Preparation: Lie on the floor with your knees bent. Press your lower back into the mat. Lift one leg at a time so that your knees are over your hips (there will be a slight gap between your knees and ankles), shins parallel to ceiling. Lift your fingertips to the ceiling - straight elbows, palms facing) - dropping the back of the shoulders to the mat.

Movement: Keep breathing as you continue to press the lower back into the mat and feel the deep abdominals working.

Hold for 10 breaths and build up as you get stronger.

Top tip: Place head on support to help with alignment of the head and neck.