Master one move: the deadbug

This move is a fantastic workout for your core strength, and requires no equipment so you can do it anywhere. It works the erector spinae, obliques, rectus abdominis and transverse abdominis muscles, helping you to build a stable base for other activities such as running. Here’s how to do it right.

  1.  Lie on the ground with your back in contact with the floor and your knees bent.
  2.  Raise your legs up to a 90-degree angle with knees above your hips, and toes pointed towards your shins.
  3.  At the same time raise your arms straight up, also at a 90-degree angle.
  4.  Exhale, drive the lower back into the ground, then stretch your right leg out so that your heel is just above the floor – while simultaneously extending and lowering your left arm just above the floor.
  5.  Bring leg and arm back to 90-degree angles, relax for
    a moment, then repeat with your left leg and right arm.

Illustration: Shutterstock

For more great workouts and expert fitness advice, see the latest issue of Healthy For Men, on sale now in Holland & Barrett stores and online at

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