The dead bug is one of those movements where you control the intensity. It's an unloaded, bodyweight movement with no real resistance unless you create it for yourself. The dead bug movement helps connect the upper body to the lower body so that the abs are capable of properly transferring forces through the entire body during compound movements. They can help everything from the efficiency of your squat or overhead press, to the efficiency of your breathing on a day to day basis.
Here's how to do it:
- Find any wall and lay supine on the floor in front of it.
- With a slight bend in the elbows, apply pressure into the wall, and make sure there are no spaces between the back and the ground.
- Next, slowly alternate a "cycle" motion with the legs, while maintaining all other areas of tension. It's easy to forget to continue pushing the wall while the legs are moving. Be hard on yourself and keep strong tension for sets of 30 seconds each.