FlowlyDead Bug preparation
Moving a limb while the middle stays organised — the quiet skill under most exercises.
ExerciseFoundational3 min read5 min practice
What it is
Lying on your back with knees at tabletop, you lower one heel towards the floor while keeping your pelvis and ribs steady, then swap.
Why we practise it
It isolates the exact challenge of keeping your centre organised while something else moves — the pattern that underpins almost everything else.
What to notice
- Whether your lower back lifts as the leg lowers.
- How far you can go before something else has to move.
Try this
Find the range where you can still breathe comfortably, and work only there.
Progress / modify
- Slide the heel along the floor.
- Add the opposite arm once the legs are easy.
Reflect
A moment to notice
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