Pilates · No equipment
Wall-Press Dead Bug
Wall-Press Dead Bug is a mat pilates exercise for the abs.
How to do it
- Lie on your back with your head near the wall, arms overhead pressing into it
- Lift your knees above your hips, lower back pressed into the mat
- Lower one leg toward the floor and back while your hands keep pressing the wall
Coach’s tip
Lower back lifting off the mat? Don’t lower the leg as far.
How much to do
What BindTrue’s pilates plans use, by experience:
- Beginner
- 2 × 6 each side
- Some experience
- 2 × 8 each side
- Experienced
- 3 × 10 each side
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- 28-Day Wall Pilates Wall core: 2 × 8 each side · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.