Need to Know
  1. What this works: core, arms, and legs
  2. There is a great modification to work up to the dead bug

Lie down on your back, then bend your knees and raise your legs up to a 90-degree angle so your calves are perpendicular to your thighs. Raise your arms straight up in front of you so they are stacked right above your shoulders. Simultaneously extend your right arm straight back until it is a few inches above the ground and extend your left leg out and down until it hovers over the ground. Then bring both your arm and leg back to your starting position. Continue by extending your left arm and leg in the same way. Alternate for the desired amount of reps.

Where should you feel this?

In your hamstrings, glutes, biceps and shoulders.

Here’s a play-by-play:

Begin on your back, then extend your right arm and left leg simultaneously.


Bring your arm and leg back to center, then extend your left arm and right leg simultaneously.  Dead-Bug-Isa-#1-crop

Build up to this with…

Single-Side Dead Bugs

Begin lying on your back with your arms over your head, legs extended in front of you. Bending your knee, curl your right leg up as far as you can towards your chest, simultaneously raising your right hand up to touch your right knee. Do the same movement with your left leg and arm, then repeat.

Here’s a play-by-play:

Extend your right leg, then curl it up towards your chest, bringing your right hand up to touch.


Switch sides and do the left leg, bringing your left arm in to touch.