The Bug is an intermediate Pilates hand weight exercise. It's typically performed after a mat or Reformer workout as part of the hand weight series. Use 1-3 lb weights and warm up the arms and shoulder girdle with bicep curls, arm circles and tricep extensions first. Be careful with this exercise if you have a shoulder or back injury.
When performed correctly, this exercise will strengthen the rhomboid and trapezius muscles between the shoulder blades as well as the deltoids, latissimus dorsi, and erector spinae muscles. It's great for supporting the back and integrating the arms with the torso.
Positioning
Stand on a firm surface with legs parallel and hip-width apart. Hold the weights with straight wrists. Bend your knees over your toes and, keeping a straight back, lean forward from the hips until your back is as nearly as possible parallel to the floor. Make sure the knees remain aligned and the back doesn't round. Your head should be aligned with your spine. This is often called a table position.
Scoop your belly in and up and have the feeling of elongating your spine by reaching the head and the tailbone to the opposite walls. Even with bent knees, you may feel a stretch in the hamstrings. Firm the buttocks to support the spine and hips.
Movement
With palms facing each other, curve your arms gently, as if they're hugging a big beach ball. Keep the elbows lifted toward the head a little, with shoulders away from ears. Leading from the elbows and shoulder blades, bring the arms out wide until elbows are slightly higher than the back. Lower the arms with control.
To finish
Hang the arms down, draw the stomach in deeper, and roll up one vertebra at a time to a standing position. Be sure to finish with shoulders open, neck long and the whole body aligned with good posture.
Pointers
The curve of the arms should remain the same throughout the exercise. As with all Pilates exercises, resistance should come from the body, not just from the weights. Create resistance as if the arms were pressing through deep water, or as if the weights were much heavier. Working with opposition will make the exercise much more effective.
Similar exercises
If performed from an upright position, the arm movement of the Bug is identical to the Pilates exercise Hug a Tree. Elbows should remain lifted, as in a ballet second position, to work the deltoids. It's important in this position to keep unnecessary tension out of the forearms, wrists and fingers. The same arm movement can also be performed from a supine position, which will provide more work for the front of the shoulders and chest.
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