Dead Bug
Bodyweight · Same core
Lie on your back, arms pointing up, knees bent at 90° over your hips.
Cue: Lower back flat to floor, exhale as limbs extend.
How to do it →Bird Dog alternatives
The Bird Dog mainly trains your core. These swaps hit the same muscles, so you don't lose the session.
Plank
Bodyweight · Same core
Forearms on the floor, elbows under shoulders, body straight.
Cue: Squeeze glutes, ribs down, breathe.
How to do it →Sit-up
Bodyweight · Works abs
Lie on your back, knees bent, feet flat. Hands crossed on your chest.
Cue: Feet flat, curl up one vertebra at a time, lower slowly.
How to do it →Cable Crunch
Cable · Works abs
Kneel facing the high pulley, rope by your head.
Cue: Curl ribs toward pelvis, hips stay still.
How to do it →Tap 'Equipment busy?' mid-workout and your Gyde picks the swap and works out the starting weight for you.
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