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Fit&Well reports that Pilates instructor Madison DiSalvo recommends four exercises for training deep-core stability: dead bugs, bird dogs, bear planks and plank leg lifts. The routines pair controlled limb movement with cues to keep the torso and pelvis steady; the report provides suggested sets, repetitions or hold times but does not present clinical evidence comparing the exercises.
Fit&Well has published four exercises recommended by Pilates instructor Madison DiSalvo for training deep-core stability: the dead bug, bird dog, bear plank and plank leg lift. The moves use controlled arm or leg movement while the trunk stays steady, a format the report says is intended to challenge the muscles that stabilize the torso.
DiSalvo, identified by Fit&Well as an instructor at STRONG Pilates Commack, recommends beginning with exercises that require the midsection to remain controlled as the limbs move. “It builds foundational stability from the inside out,” she says of Pilates. The article connects this type of training with balance, posture and spinal health, but does not provide research findings or quantify those outcomes.
The suggested dead bug is performed lying on the back with arms raised and knees bent, shins parallel to the floor. With the spine in a neutral position, lower one arm overhead while extending the opposite leg, stopping before the back arches; return and switch sides. Fit&Well suggests two to three sets of 10 to 15 repetitions per side. It says the goal is to keep the torso, lower back and pelvis still as the limbs move.
For the bird dog, start on hands and knees, then reach one arm forward as the opposite leg extends behind to hip height, without tilting the hips or arching the lower back. The suggested amount is two to three sets of 10 to 15 repetitions per side. The bear plank begins from the same hands-and-knees position: tuck the toes, lift the knees about an inch and hold for three to five rounds of 20 to 30 seconds. The final exercise is a plank with alternating leg lifts, for two to three sets of 10 to 12 repetitions per side. The article advises keeping the pelvis level and avoiding a lower-back arch.
How These Moves Train Core Control
The four exercises offer readers a practical sequence focused less on repeated trunk movement and more on resisting unwanted movement. In the dead bug and bird dog, opposite limbs move while the torso is kept steady; the plank variations increase the demand by asking the body to hold a supported position while maintaining alignment. These are the coaching principles described in the Fit&Well report, not evidence that one exercise is superior to another.
The article may be useful to people looking for a structured way to practice balance, coordination and trunk control at home. It also gives a clear progression of formats, from lying down to hands-and-knees work and then a full plank. Readers should treat the volume figures as the source’s suggested routine rather than a personalized prescription, particularly if a position causes pain or is difficult to maintain with control.
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The Report’s Pilates Approach
The report presents Pilates as a practice in which people coordinate movement with breathing and control. Its chosen exercises share a specific feature: the arms or legs move while the midsection works to remain stable. DiSalvo’s recommendation is framed as practical instructor guidance, rather than a study or formal clinical guideline.
Fit&Well describes the transverse abdominis as a corset-like muscle below the ribs and associates it with the dead bug. It also describes the bird dog as testing balance and coordination, while the bear plank includes a cue to engage the pelvic floor. These descriptions explain the article’s rationale for including the moves, but the supplied report does not include measurements of muscle activation or comparisons with other training programs.
“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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What the Exercise Advice Does Not Establish
The supplied report does not state when the article was published, cite studies comparing these four moves, or describe how the recommendations were tested. It also does not define a particular level of experience, provide individualized modifications, or establish that the listed set and repetition ranges suit every reader. The claims linking deep-core training with posture, balance and spinal health are presented as general benefits, without supporting evidence detailed in the material provided.
Readers should stop or adjust an exercise if they experience pain, and seek guidance from a qualified health professional or fitness instructor when needed, particularly if they have an existing condition, injury or concerns about performing the movements safely.
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How Readers Can Apply the Routine
The report offers a starting routine rather than a scheduled training plan. Readers can follow the listed set counts and holds only if they can maintain the stated positions with control; the central cues are to avoid arching the back, keep the pelvis steady and move at a manageable pace. The source does not specify how many days per week to train or how to progress the exercises over time.
No follow-up study, additional instructor guidance or publication update is identified in the supplied material. Any further claims about outcomes or an ideal progression would require information beyond this report.
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Key Questions
Which four exercises does the instructor recommend?
Madison DiSalvo recommends dead bugs, bird dogs, bear planks and plank leg lifts, according to Fit&Well. Each involves controlling the torso while the limbs move or the body holds a position.
How many repetitions does the report suggest?
For dead bugs and bird dogs, Fit&Well lists two to three sets of 10 to 15 repetitions per side. For plank leg lifts, it suggests two to three sets of 10 to 12 per side. The bear plank is listed as three to five holds of 20 to 30 seconds.
What is the main form cue across the exercises?
Keep the torso and pelvis controlled: avoid letting the lower back arch or the hips tilt as an arm or leg moves. The report also advises a neutral spine and steady movement.
Does the report prove these are the best exercises for everyone?
No. The article reports an instructor’s recommendations, but the supplied material does not include comparative research proving these exercises are best for all people or fitness levels.
What should someone do if an exercise causes pain?
Stop or modify the movement rather than pushing through pain. People with injuries, existing health conditions or concerns about form can seek advice from a qualified health professional or fitness instructor.
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