Carry
Farmer's Carry
Walking while holding heavy loads — a direct transfer to shopping bags, suitcases and grandchildren.
- Beginner
- Full body
- Dumbbells
Core · Core
Dead Bug
A floor-based core exercise that trains trunk control without loaded spinal flexion.
Updated 1 August 2026
Demonstration video coming soon
How to do it
- 1Lie on your back with knees bent to 90 degrees and arms straight up.
- 2Press your lower back gently towards the floor.
- 3Slowly extend one leg and the opposite arm away from you.
- 4Return to the start without letting your back arch, then swap sides.
Common mistakes
- Letting the lower back arch away from the floor.
- Moving quickly instead of slowly and deliberately.
- Holding the breath through the whole set.
Beginner modification
Move only the legs, keeping both hands resting on the floor.
Progression
Extend both limbs further, slow the tempo, or add a light weight in each hand.
Why it matters in midlife
Builds trunk control without loaded spinal flexion, which is often preferable if bone density is a concern.