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Dead Bug Marching

To perform the Dead Bug Marching exercises, begin by lying down on your back with your knees bent and feet flat on the floor, spaced hip-width apart. Position your arms alongside your body with palms facing down to provide stability. Engage your core muscles and lift one foot off the floor, bringing your knee towards your chest in a controlled manner. Gradually lower the lifted foot back to the floor and then repeat the same movement with the opposite leg. Continue alternating legs in a marching motion, ensuring you maintain a stable and neutral spine throughout the exercise. A variation is to extend your arms and place them opposite each ear. Perform the marching (mobility), with the arms stationary (stability).

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