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Fit&Well asked Madison DiSalvo, a Pilates instructor at STRONG Pilates Commack, to recommend exercises for the deep core. Her four picks are the dead bug, bird dog, bear plank and plank leg lift, each performed with controlled breathing and a steady torso or pelvis.
Fit&Well has published four exercises recommended by Madison DiSalvo, a Pilates instructor at STRONG Pilates Commack, for people looking to train their deep core. The list—dead bug, bird dog, bear plank and plank leg lift—centres on keeping the torso or pelvis steady while the limbs move.
DiSalvo describes Pilates as a way to build stability through controlled movement coordinated with breathing. “It builds foundational stability from the inside out,” she said in the report. The exercises use body weight and do not require equipment in the instructions provided. The report recommends varying sets and repetitions by exercise rather than treating the four moves as one fixed routine.
The dead bug is done lying on the back with the arms raised and knees bent, then lowering one arm and the opposite leg while keeping the lower back and pelvis still. The suggested dose is two to three sets of 10 to 15 repetitions per side. The bird dog begins on hands and knees; the practitioner extends the opposite arm and leg without tilting the hips or arching the lower back. The report gives the same set and repetition range for that move.
For the bear plank, the practitioner starts on hands and knees, tucks the toes and lifts the knees about an inch from the floor, holding for 20 to 30 seconds across three to five sets. The final exercise, the plank leg lift, starts in a straight-arm plank. One leg is lifted at a time while the pelvis stays level; the report suggests two to three sets of 10 to 12 repetitions per side.
How the Four Moves Train Stability
The common feature is not simply abdominal movement: each exercise asks the body to resist shifting or arching as an arm or leg moves, or while the body holds a position. That makes the instructor’s guidance especially specific for readers who want to focus on controlled trunk stability rather than a general list of abdominal exercises.
The report says deep-core training may support balance, posture and spinal health. Those are stated benefits of training, not evidence that these four movements prevent or treat a particular condition. Readers can use the listed repetitions and holds as a starting reference, while adjusting the movement to their ability and stopping if it causes pain.
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The Report’s Pilates Approach
Fit&Well’s article presents the four movements as an instructor’s recommendations, with directions for breathing and alignment. Its central instruction is to maintain a neutral spine and steady pelvis while moving the limbs. For the dead bug, the article identifies the transverse abdominis—a muscle beneath the ribs—as a target. It also describes the bird dog as a balance and coordination challenge.
The supplied report does not describe a clinical study or compare these exercises with other forms of training. Its advice is attributed to DiSalvo’s Pilates instruction, so the four picks should be understood as practical exercise guidance rather than a ranked or scientifically tested programme.
“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 Guidance
The supplied material does not give a publication date, explain how DiSalvo selected the four moves, or cite research comparing their effects. It also does not establish that the exercises are appropriate for every reader or specify modifications for people with pain, injuries or medical conditions. The listed sets and repetitions are recommendations in the report, not individualized advice or a guarantee of results.
The source does not report measured outcomes for participants completing the routine. Any expected effects on posture, balance or spinal health should therefore be treated as general potential benefits of deep-core training, not confirmed outcomes from these four exercises.
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How Readers Can Apply the Routine
Readers who try the moves can follow the report’s suggested doses and prioritize controlled breathing and stable alignment over completing every repetition. In the dead bug and bird dog, the back should not arch as the opposite limbs extend; during the bear plank and plank leg lift, the trunk and pelvis should remain steady. If maintaining position becomes difficult, reducing the range of motion or shortening a hold may make the movement more manageable.
The article offers no follow-up study or additional programme details. People with existing injuries, persistent pain or health concerns should seek guidance from a qualified health professional before starting or changing an exercise routine.
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Key Questions
Which four exercises did the Pilates instructor recommend?
Madison DiSalvo recommended the dead bug, bird dog, bear plank and plank leg lift in the Fit&Well report.
How many repetitions does the report suggest?
It suggests two to three sets of 10 to 15 repetitions per side for dead bugs and bird dogs, and two to three sets of 10 to 12 repetitions per side for plank leg lifts. Bear planks are held for 20 to 30 seconds over three to five sets.
What is the main technique cue across the exercises?
Keep the torso, lower back or pelvis steady and avoid arching or tilting as the arms or legs move. The report also pairs movements with controlled breathing.
Does the report prove these exercises improve spinal health?
No. The report says deep-core training can support spinal health, posture and balance, but it does not present outcome data or research showing that these four exercises produce those effects.
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