Take Core

Trainer

Name of the exercise: Sumo squat.
Above demonstrated exercise is a sumo squat in which working muscles are same as in conventional squat but with direct involvement of adductors which are medial thigh muscles.Sumo squats improve flexibility,mobility and strengthen muscles around hip joint.
To start this exercise,take a wider stance and do an external rotation of hip. While staying with externally rotated hip,proceed with the abduction (towards gravity) and adduction (against gravity)movements in the frontal plane.At the knee joint,movements are flexion (eccentric phase) and extension (concentric phase)in the sagittal plane.Hence,called as a multi-planar exercise.
In the above video,Sumo squat is accompanied with a kettlebell clean. Clean is an effective exercise involving movements which increases total body power.Kettlebells are the weights with a handle located superiorly. It enhances the strength of grip due to thicker handles and leverage changes as it moves.
Points to remember:
1.Keep torso as neutral as possible.
2.Perform exercise in a controlled manner;slower down the tempo in the eccentric phase.
3.Keep knees in line with toes,dont allow knees to cave in.

DEAD BUG
Dead bug is a core stabalizer exercise, moreover risk of hurting you back is very less, if done correctly, it also helps in improving neuro muscular coordination and balance.

Make sure you have neutral spine throughout the movement, keep your lumbar spine very stable,
Keep your Scapula retracted and depressed.
Maintain 90° in your hip and knees,
And Remember move Slowly

What should be range of taking the leg down?
Take your leg down till you can manage to keep your lower back(Lumbar) stable.

A big thumbs up for this movement 👍