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Dead Bug

Core stability drill that teaches trunk control while limbs move.

• ID: 9209fb4f
• Discipline: pilates
• Level: Beginner
• Symmetry: Asymmetric
• Equipment: mat

Goal

Improve deep core stability and spinal control.

Step-by-step guide

1. Lie on your back with arms reaching to the ceiling.
2. Lift knees to tabletop (90 degrees at hips and knees).
3. Flatten lower ribs toward the floor and keep neutral pelvis.
4. Exhale, extend right leg forward and left arm overhead slowly.
5. Stop just before lower back lifts from the floor.
6. Inhale, return to start.
7. Exhale, switch to opposite arm and leg.
8. Continue alternating with strict control.

Breathing cues

• Exhale during each extension.
• Inhale on return.

Common mistakes

• Arching lower back.
• Moving too fast and losing tension.

Recommended volume

2 to 3 sets of 8 to 12 reps per side.