Dead Bug

A beginner strength exercise for the abs, done with just your bodyweight.

Main muscles: Abs
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Pull

How to do the Dead Bug

Begin lying on your back with your hands extended above you toward the ceiling.
Bring your feet, knees, and hips up to 90 degrees.
Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position.
Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.
Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.
Stay tight and return the working leg to the starting position.
Repeat on the opposite side, alternating until the set is complete.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Dead Bug

Questions

What muscles does the Dead Bug work?

Mainly the abs.

Is the Dead Bug good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Dead Bug?

Good alternatives that train the abs: 3/4 Sit-Up, Air Bike, Bent-Knee Hip Raise or Bottoms Up.

How many sets and reps of the Dead Bug should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).