Fitness
Pilates Dead Bug Series
The Pilates dead bug series trains anti-extension core control by moving opposite limbs while the lumbar spine stays stable on the floor.
The Pilates dead bug series alternates opposite arm and leg extensions while the low back stays quiet on the floor—anti-extension core control for desk workers and athletes. Move slowly; only reach as far as you can without ribs flaring or back arching.
Progress from tabletop knees to long levers. Two to three sets of six to ten per side fit warm-ups or recovery days.
Common questions
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How far should the leg lower in dead bug?
Only as far as the low back stays flat—often higher than you think. Shorten range or bend the knee more before chasing floor-level toes.
Related terms
Put Pilates Dead Bug Series into practice
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