Male model ex_BUMU7K

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Waist · Body Weight

Dead Bug (Variation 2)

beginneryoga

Dead Bug (Variation 2) is a beginner compound yoga exercise that works the abs (waist), with the hip flexors and obliques assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Yoga
Mechanic: Compound
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 3.7 kcal

Primary muscles

Abdominals · Rectus Abdominis

Secondary muscles

Hip Flexors · Iliopsoas
Obliques · External Obliques, Internal Obliques

How to do Dead Bug (Variation 2)

Begin by lying flat on your back with your arms extended straight up towards the ceiling and your legs lifted with your knees bent at a 90-degree angle.
Engage your core and slowly lower your right arm and left leg towards the floor, keeping your back flat on the floor and not allowing it to arch.
Return your right arm and left leg to the starting position.
Repeat the movement with your left arm and right leg. Continue alternating sides for the desired number of repetitions.

Form tips

Keep your core engaged throughout the exercise to maintain stability and support your lower back.
Avoid letting your leg touch the floor; keep it just above the floor to maintain tension in your muscles.
Ensure your lower back remains pressed into the floor to avoid unnecessary strain.

Dead Bug (Variation 2) alternatives

Resistance Band Upper Body Dead Bug

Abs · beginner

Hold the World Med Ball Chest Press

Abs · intermediate

Hold the World Med Ball

Abs · intermediate

Dumbbell Hand Side Plank

Abs · intermediate

More abs exercises

Dead Bug Extended Arms

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Extended Side Angle Pose With Block

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Alternate Arm Leg Plank Hold

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Side Lying Parsva Savasana Variation

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Alternating Plank Lunge

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Revolved Side Angle Pose With Prayer Hands Beginner

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Bird Dog

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High Plank

Abs · intermediate

Dead Bug (Variation 2) FAQ

What muscles does Dead Bug (Variation 2) work?

Dead Bug (Variation 2) mainly works the abs in the waist (Rectus Abdominis). The hip flexors and obliques work as secondary muscles.

What equipment do you need for Dead Bug (Variation 2)?

None. Dead Bug (Variation 2) is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Dead Bug (Variation 2) should I do?

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dead Bug (Variation 2) good for beginners?

Yes. Dead Bug (Variation 2) is rated beginner, so it's a sound choice while you learn to train the abs.

How many calories does Dead Bug (Variation 2) burn?

About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.

What is a good alternative to Dead Bug (Variation 2)?

Other exercises for the abs include Resistance Band Upper Body Dead Bug, Hold the World Med Ball Chest Press, Hold the World Med Ball and Dumbbell Hand Side Plank.

For developers

Use Dead Bug (Variation 2) in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_BUMU7K" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_BUMU7K",
  "name": "Dead Bug",
  "model": "male",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_BUMU7K/mp4-720.mp4?…",
    "poster": "https://…/ex_BUMU7K/poster.jpg?…"
  }
}