MOVEMENT GUIDE / MAT
Pilates dead bug
Exhale as opposite arm and leg reach away; keep the trunk quiet and ribs settled.
Target muscles
Abdominals, obliques and trunk stabilizers
Setup
Breathe normally, brace gently and maintain a stable trunk.
Perform the move
Exhale as opposite arm and leg reach away; keep the trunk quiet and ribs settled. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice resisting motion so the limbs can move with control.
Common mistake
Rushing or arching the back.
Alternative
Dead bug
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
Explore the movement library →