Joint angles · start → finish
- Torso
- 86.0° → 86.0°
- Hip
- 94.0° → 118.0°
- Knee
- 96.0° → 110.0°
- Shoulder
- 30.0° → 10.0°
- Elbow
- 18.0° → 14.0°
- Neck
- -8.0° → -8.0°
Control
Dead Bug
3 × 8/side, lumbar flat, opposite arm and leg extending slowly.
Equipment
- Mat
Muscle groups worked
- Core
- Hip flexors
What it buys you
Teaches the trunk to hold position while the hips work — the base of every controlled tempo.
Capacity trained
Control. Pelvic floor strength, speed and release. Governs timing, continence and orgasmic control.
Energy
Modelled kilocalories
| Reference body | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|
| Male reference · 82 kg | 40 kcal | 80 kcal | 121 kcal | 181 kcal |
| Female reference · 68 kg | 33 kcal | 67 kcal | 100 kcal | 150 kcal |
Energy figures are modelled from standard activity MET values (Ainsworth Compendium, 2011) and the ACSM equation, not measured on you. They scale linearly with your own body mass, so a body 10% heavier burns about 10% more at the same intensity.
kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)
Load is effort, not pain. If a movement hurts rather than works, stop and see a clinician. Lifting another person is strength training with a person-shaped load — build the pattern unloaded first.
Cross-reference
Positions this workout helps · 38
It serves Supine Base, Elevated / Bridged and Seated. Every position in those families is listed below, hardest first.
- Elevated / BridgedElevated Cantilever7.8
- Elevated / BridgedBridge Single Leg7.7
- Elevated / BridgedElevated Shoulder Support7.6
- Elevated / BridgedElevated Hip Thrust Pattern7.6
- Elevated / BridgedElevated Legs Overhead7.5
- Elevated / BridgedElevated Counterbalance7.4
- Elevated / BridgedElevated Table Edge7.3
- Elevated / BridgedElevated Surface Step7.2
- Elevated / BridgedElevated Deep Wedge7.1
- Elevated / BridgedBridge Hold6.8
- Elevated / BridgedElevated Wedge Support6.5
- Elevated / BridgedElevated Hips Supported6.3
- SeatedSeated Hands-Back Bridge6.0
- SeatedSeated Deep Lean5.8
- SeatedSeated Edge Single Leg5.8
- SeatedSeated Chair Reverse Straddle5.7
- SeatedSeated Elevated Surface5.7
- SeatedSeated Chair Straddle5.6
- SeatedSeated Knees Drawn5.6
- SeatedSeated Wide Abduction5.6
- SeatedSeated Lean-Back Support5.5
- SeatedSeated Cross-Leg5.5
- SeatedSeated Edge Reverse5.4
- SeatedSeated Feet Planted5.4
- Supine BaseSupine Bridge Assist5.3
- Supine BaseSupine Legs on Shoulders5.2
- SeatedSeated Edge Facing5.2
- Supine BaseSupine Legs Extended Overhead5.1
- Supine BaseSupine Hips Elevated5.0
- Supine BaseSupine Deep Hip Flexion5.0
- Supine BaseSupine Edge of Surface4.9
- Supine BaseSupine Half Twist4.9
- Supine BaseSupine Single Leg Raised4.8
- Supine BaseSupine Knees Drawn4.7
- Supine BaseSupine Wide Abduction4.7
- Supine BaseSupine Ankles Crossed4.6
- Supine BaseSupine Lumbar Wedge4.6
- Supine BaseSupine Neutral4.4
Honest framing
Training makes a posture available and sustainable. It is capability work, not a treatment for anything, and no single session changes a number. Consistency over eight weeks does.