Dead Bugs




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Published September 20, 2017

Here at Pilates Can we love everything about Pilates, and enjoy spreading this love to as many people as possible. This is why we’re starting a new blog series, looking at specific exercises that can easily be done at home.

First up is Dead Bugs!

This is good for

This is a great exercise for strengthening those core muscles in order to bring greater stability to the lower back and pelvis and is featured in our beginner’s course as one of the foundation exercises. It focuses on building up core strength whilst keeping the spine neutral and pelvis still.

How to do Dead Bugs

  • Begin by lying on the floor, arms by your side, knees bent, and feet on the floor.
  • Inhale to prepare.
  • As you exhale float one knee above your hip, activating your abdominals at the same time.
  • Inhale and hold.
  • Exhale and lower the foot back to the floor.


  • Make sure your knee stays at the same angle as the leg moves, your back is heavy on the floor and your pelvis is stable and still throughout this exercise.

You can do this exercise at home with minimal risk, depending on your body and any injuries you may have.

If you would like some expert direction from highly experienced instructors, try our Semi-private Equipment sessions.

Our Manuka studio is within easy access of Forrest, Kingston, Barton, Griffith, Red Hill, Narrabundah, Garran, Hughes, Curtin, Phillip, Mawson, Farrer, Pearce, and Torrens.

About the author 

Claire Gunther is a PAA Principal Level Pilates Instructor with over 20 years and 20k+ hours of professional Pilates delivery experience.


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