Do Dead bug at home.
Lie on your back, legs in tabletop, arms reaching to the ceiling.
- Position
- On your back
- Works
- Core, Posture
- Level
- Beginner, week 2
- In class
- About 50 seconds
Do it step by step
- Lie on your back, legs in tabletop, arms reaching to the ceiling.
- Breathe out. Reach one arm back and the opposite leg long.
- Breathe in. Bring them back to center.
- Breathe out. Switch sides.
- Breathe in. Back to center.
Hear your teacher cue it
These are the lines I say in your class, recorded for the app. Press play and move with them.
Set upLie on your back, legs in tabletop, arms reaching to the ceiling.
Step 1Breathe out. Reach one arm back and the opposite leg long.
Step 2Breathe in. Bring them back to center.
Step 3Breathe out. Switch sides.
Step 4Breathe in. Back to center.
Feel it, ease it, stay safe
Feel it hereYour ribs stay heavy on the mat while your arm and leg reach away.
Make it easierMove only your legs and keep your arms still.
Watch outKeep your low back on the mat the whole time.
Find it in your plan
Your 28-day plan unlocks one level a week. Dead bug belongs to the Beginner level, so it joins your classes in week 2.
You also do it in this quick class:
- Work your core, 15 minutes: Spend fifteen minutes on your back. I count every breath.
Your questions about Dead bug
Is Dead bug good for beginners?
Dead bug sits at the Beginner level, so your plan brings it in during week 2, after the moves it builds on. Until then, try the easier version: Move only your legs and keep your arms still.
How long should I do Dead bug?
In a Her Pilates class you hold Dead bug for about 50 seconds. Slow down and keep the breath steady over adding time.
What should I feel in Dead bug?
Your ribs stay heavy on the mat while your arm and leg reach away.
What's an easier version of Dead bug?
Move only your legs and keep your arms still.
Do Dead bug with a mini you.
Watch her do it first, then move together while I count your breath. Your first class is free.
Pair it with these moves
Hear first when I add a new class.
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