2.5.3. Dead-bug
Lie supine on your back with your knees and hips bent. Lift the feet off the ground until the upper legs are vertical. Extend your arms so that they are vertical to the ground. Slightly elevate the hips off the ground, keeping the upper back close to the ground. During an inhalation, extend 1 leg forward and raise the opposite arm overhead until they are almost parallel to the ground. Then exhale and return to the starting position. Follow the same procedure with the other leg and arm. It is important to note that the back stays on the ground throughout the whole procedure, while the legs remain elevated.