I’ve been doing Pilates for 15 years, and this simple core exercise humbles me every single time
Here's why our fitness editor swears by dead bugs in her routine.
For 15 years, the author has been practicing Pilates, which has led to six marathons and helped in regaining core strength after her son’s birth. One of the most humbling exercises is the dead bug. Unlike other exercises, this move doesn’t put pressure on your spine, making it suitable for beginners, pregnant, postpartum, or injury recovery individuals.
To perform a dead bug exercise, lie on your back on a yoga mat, engage your abs, and press your lower back gently toward the floor. Raise your legs into a tabletop position and extend your left leg and right arm away from your body. Pause for a few seconds, then switch sides. Aim for 10 repetitions each side, and avoid arching your back off the mat.
This exercise strengthens your deep core muscles, often referred to as the transverse abdominis, which act as your body’s corset, protecting your spine. It also improves cross-body coordination, which is beneficial for runners and walkers. Certified personal trainer Bruno Pontes emphasizes the importance of moving slowly and maintaining control during the exercise.
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