Dead Bug

Primary target: Transversus Abdominis (腹横肌)

Exercise Details

Equipment: Bodyweight
Sets & Reps: 3 sets × 8-10 reps per side
How to do it: Lying down, low back pressed into the floor; lower opposite arm and leg slowly (not touching down); exhale as you return; the lower back stays glued to the floor throughout.
Common mistakes: Lower back arching off the floor, moving too fast, holding your breath