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Fit&Well reported that Pilates instructor Madison DiSalvo recommended four exercises for training deep-core stability: dead bugs, bird dogs, bear planks and plank leg lifts. Her guidance emphasizes keeping the torso and pelvis steady while the limbs move; the suggested sets and repetitions are exercise guidance, not evidence that the routine treats a health condition.
Fit&Well has published four exercises recommended by Pilates instructor Madison DiSalvo for people looking to train deep-core stability: dead bugs, bird dogs, bear planks and plank leg lifts, alongside Pilates exercises for building core strength. The routine focuses on keeping the torso, lower back and pelvis steady while the arms or legs move, a control challenge that can make the exercises useful to readers building a Pilates-based strength practice.
DiSalvo, an instructor at STRONG Pilates Commack, told Fit&Well that Pilates “builds foundational stability from the inside out.” The report describes the deep core as muscles around the torso and highlights the transverse abdominis, a muscle below the ribs that can help resist movement through the trunk. These are the instructor’s recommendations, not a clinical assessment or a claim that the exercises prevent or treat back problems.
The first two movements are performed on the back or on hands and knees. For a dead bug, lie on your back with arms reaching upward and knees bent so the calves are parallel to the floor. Keep the spine neutral, then lower one arm overhead as the opposite leg extends; return and alternate sides. Fit&Well lists two to three sets of 10 to 15 repetitions per side. The main form cue is to stop the leg before the lower back arches or the pelvis shifts.
For a bird dog, begin on hands and knees, with hands below shoulders and knees below hips. Reach one arm forward and lift the opposite leg behind you to about hip height, then return with control and switch sides. The suggested dose is two to three sets of 10 to 15 repetitions per side. DiSalvo’s guidance, as reported by Fit&Well, is to keep the hips level and avoid arching the lower back. The remaining moves are a bear plank, held for 20 to 30 seconds over three to five sets, and a plank leg lift, performed for two to three sets of 10 to 12 repetitions per side.
Control Is the Training Target
The exercises share a common demand: the limbs move while the trunk resists rotation, sagging or arching. That makes technique central to the routine. A repetition is not simply a matter of reaching farther or holding longer; the report repeatedly stresses maintaining a neutral spine and a stable pelvis while moving.
That distinction matters for readers choosing a workout. The four options progress from supported positions to more demanding holds: dead bugs begin on the floor, bird dogs introduce balance, bear planks lift the knees, and plank leg lifts require a straight-body plank while one leg moves. The sequence gives readers several ways to work on coordination and trunk control, but it does not establish which exercise is best for every person or prove a particular health outcome.
Fit&Well’s suggested repetitions and holds offer a starting framework, rather than a personalized program. People who experience pain, have an existing injury or condition, or are unsure how to perform the movements may need advice from a qualified health or exercise professional. The source does not report testing the exercises against one another or measuring results.
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Four Moves, One Form Cue
The report presents Pilates as a practice that pairs controlled limb movement with breathing. DiSalvo’s four choices reflect that approach: each asks the person to coordinate movement and breath without allowing the middle of the body to move excessively. In the dead bug and bird dog, the opposite arm and leg move together; the bear plank and plank leg lift add challenges by changing the body’s support or lifting a leg from a plank.
The instructions pair exhaling with the effort phase of each movement and inhaling during the return or preparation. For the bear plank, the knees hover about an inch above the mat, with the back flat and neck long. For the plank leg lift, the body starts in a straight line from head to heels; lift one leg without rocking the hips or letting the lower back arch. The report suggests squeezing the glute on the lifting side and alternating legs.
These details are relevant because losing the neutral position is the form issue the routine is designed to guard against. The source offers general exercise instructions, not a screening process, individualized coaching session or comparison with other core-training methods.
“It builds foundational stability from the inside out.”
— Madison DiSalvo, Pilates instructor at STRONG Pilates Commack, as quoted by Fit&Well
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Limits of the Exercise Advice
The source does not give a publication date in the supplied material, nor does it report a clinical study, participant results or a head-to-head test of the four exercises. Its statements about balance, posture and spinal health are general context; the article does not establish that this particular routine produces those outcomes.
It is also unclear how DiSalvo would adapt the movements for people with pain, pregnancy, reduced mobility or specific medical conditions. The suggested sets and repetitions may not suit every fitness level. The report does not provide a tailored progression, rest intervals, or a substitute for any movement that causes discomfort.
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Start With Controlled Repetitions
Readers following the routine can begin with the listed set and repetition ranges while prioritizing steady breathing and a neutral spine. If the back arches, the hips rock or the position cannot be held comfortably, reducing the range of motion or choosing an easier variation may be more appropriate than pushing through. Stop if an exercise causes pain.
People with a pre-existing condition or injury should seek guidance from a qualified professional before beginning or changing an exercise program. The Fit&Well report does not announce a follow-up study or further development; what happens next for an individual depends on their form, comfort and personal circumstances.
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Key Questions
Which four exercises did the Pilates instructor recommend?
Madison DiSalvo recommended dead bugs, bird dogs, bear planks and plank leg lifts, according to Fit&Well.
How many sets and repetitions does the report suggest?
Fit&Well lists two to three sets of 10 to 15 repetitions per side for dead bugs and bird dogs. For bear planks, it suggests three to five holds of 20 to 30 seconds; for plank leg lifts, two to three sets of 10 to 12 repetitions per side.
What is the main form cue across the exercises?
Keep the torso and pelvis steady as the arms or legs move, and avoid arching the lower back. The report also advises maintaining a neutral spine and controlling each return.
Do these exercises treat back pain or guarantee better posture?
No such outcome is established in the supplied report. It offers general exercise recommendations, not clinical evidence that the routine treats pain or guarantees changes in posture or spinal health.
What should someone do if an exercise hurts?
Stop the movement rather than pushing through pain. Anyone with an injury, medical condition or uncertainty about safe form should ask a qualified health or exercise professional for individualized guidance.
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