The dead bug is a trunk and core stability exercise that can be done at beginner to more advanced levels. As long as you can safely lay flat on your back on the floor, you can do the dead bug.
Begin with the easiest version, described below. Once you have mastered that, you can progress to the tougher versions by using a foam roller, or performing the 4-way dead bug. Videos are below.
The Dead Bug
lay on your back with arms and legs extended into the air
squeeze your abs to press your back into the ground
maintain this abdominal squeeze
extend your right arm and left leg toward the floor in a controlled manner
shorten your range of motion if your low back pops off the ground
return to your start position, and repeat with your opposite arm and leg
Practice, practice. You’ll get it- this one’s a thinker!
Performing the dead bug on a foam roller provides an extra stability challenge.
The 4 way dead bug is the toughest. Keep your abs very engaged and low back pressed into the ground. This is a tough variation. I’d ideally like your reps to be better than my first rep in the video. Watch the reps to see if you can spot the difference.
Happy training! Let me know how you incorporate the dead bug into your program!