DEAD BUG EXERCISE

• DEAD BUG exercise engages your lower back, pelvis, trunk, and shoulders. 

• It is considered a moderate- to high-level Pilates exercise.
• It should only be performed after mastering basic Pilates exercises, such as the single-arm and leg raise.

• If you had a back injury and are in a recovering stage, ensure to keep your lower back pressed against the floor.

HOW TO DO DEAD BUG EXERCISE for your lower back, pelvis, trunk, and shoulders?

1. Lie down on your back on a mat and contract your abdominals. Keep your hips and knees at 90 degrees, and position your feet hip-width apart in the air as shown above. Pointing your arms up directly over your shoulders, keep your palms facing forward.
2. Bring your left arm downwards behind you and straighten your right leg, bringing it as close to the floor as possible without arching your back. Bring your left knee towards your chest.
3. Hold the position for a brief time, making sure that  you do not arch your back, then return to the start position and perform with other sides
4. Repeat this 5 times on your first day and gradually raise the number once you can strength.