In this five‑minute YouTube workout, Lindsay Baumgren of Nourish Move Love guides a participant, Rachel, through five dead‑bug variations without repeating any set. The session follows a 40‑seconds‑work/20‑seconds‑rest structure for the classic body‑weight dead bug, then moves to 20‑seconds‑per‑side single‑sided dead bugs, a weighted double dead bug using dumbbells or water bottles, a single‑dumbbell overhead variation, and finally a straight‑leg version to increase lever difficulty. Throughout, Lindsay offers real‑time form cues (e.g., keep the lower back glued to the mat, avoid doming, control range of motion), scaling tips (pull knees in for easier, extend for harder), and progressive overload suggestions (add weight, increase lever length). She explains the core‑stabilizing purpose of the exercise, its benefits for spinal health, posture, and low‑back pain, and encourages viewers to adapt the moves to their level. The video ends with a brief call‑to‑action to subscribe, links to related core‑training playlists, and a friendly sign‑off.
Chapters
Hi, I'm Lindsay Baumgren of Nourish Move Love, and this is your five minute dead bug workout. If you like quick and effective home workouts, drop a subscribe to our YouTube channel. All right, you guys, I have five dead bug variations and we're gonna walk through each one. One time you do it for 40 seconds of work, 20 seconds of rest, no repeats. Five dead bug variations. The dead bug is a great exercise for stabilizing the core, the spine, the back muscles. And we're gonna get it into your workout routine in five minutes. You ready, Rachel? Let's go. Awesome. Let's hit the floor, find that dead bug. Your first one is a good old classic dead bug. Okay, so you're going body weight only. Hands are overhead, knees are bent. Opposite arm, opposite leg kicks out. We go for 40 seconds. In three, two, let's go. Opposite arm, opposite leg extends. Nice. Keeping that back connected to the mat here. The closer my knees are to my chest, the easier it's going to be. The farther I get those knees from my chest, the harder this exercise is going to be. Nice. The core is designed to stabilize our body body as our limbs move away from our body. And it's exactly what this exercise does. A great core exercise right here. Back to basics, guys. Back to basics. Nice work. You could always stay here for the entirety of the workout or if you want to try some different variations and scale it up with us, that's where we're gonna go in 5, 4, 3, 2, and 1. Awesome job. You can pull those knees in. Now. We're gonna go to a single sided Ted bug. So just staying on one side. So let's go ahead and kick out the right leg. Left arm drops right there. You're going to stay right there. Right leg, left arm for 20 seconds. At that 20 second mark, I'll tell you to switch. OK, so single sided, Just staying on one side. We go in three, two. Let's go. Nice. Opposite arm, opposite leg right here. Just staying on one side for 20 seconds. And then we're going to switch other side for 20 seconds. You got it right here. Focusing on one side of the body at a time. Nice. Awesome job, you guys. You're here for 5, 4. Switching sides in 3, 2. Let's switch those sides. Opposite arm, opposite leg, other way. Nice. Right there. Kick it out, pull it in. Nice work. Inhale, exhale, pull together. You got it. Nice. Keeping that core nice and tight. Trying to avoid any doming or popping of the back off the mat. Nice work. You've got this 3, 2, and 1. Awesome job. Pull those knees to the chest. This time we're gonna go double dead bug. We're gonna put a dumbbell in each hand, so grab weights if you have them. Okay. You could grab filled water bottles right here. So I'm just gonna go opposite arm, opposite leg. Adding a dumbbell here, Adding a dumbbell. Okay. That's where we go in three, two. Let's go. Opposite arm, opposite leg. Nice. Adding a little bit of a dumbbell pullover. Really gonna engage those back muscles. Maybe you don't extend. Always shorten the range of motion here. Nice work. Awesome job, you guys. Adding some weight, progressive overload to our core training. Yes. That's what we're doing here. We are strength training our core from our deep transverse abdominal muscles that are underneath our six pack ab muscles to our obliques, our side abs. It's all engaged here. Right? Nice work, you guys. Stay in it for three, two, and one. Awesome. I'm gonna drop down to one dumbbell now. Gonna take that dumbbell and hold it vertically. It's gonna go overhead. Okay, so now both arms are gonna lower as the leg kicks up. Both arms lower, pull it in. Both arms lower, pull it in. That's where we're gonna go. Okay. Both arms lower in three, two. Let's go. Both arms lower, pull it in. Kick out, pull in. Sending both arms overhead at the same time is harder than just one. Gonna work those back muscles. Gonna keep that core nice and strong. If you're feeling like you've really mastered this and you want some type of a challenge today, you could always try advancing this by kicking both legs out at the same time. Kick out, pull in, kick out, pull in. Finding more of that hollow rock, that hollow body hold. Nice. You're here for 10 seconds, guys. 10 seconds, then we're gonna drop that weight. We're gonna go back to to body weight. Nice work. Finish. 4, 3, 2, and 1. Back to body weight. And we're simply going to scale this up, making it just a hair harder by going straight leg. Okay, so now my legs are going to go straight up. Opposite arm, opposite leg. Same thing, but the legs are straight. Longer the lever, the harder it is. This is your last one. Move five, Move five of five right here. Finish this. Five minute abs. We go in three, two. Let's go. Opposite arm, opposite leg, opposite arm, opposite leg. Nice work. Awesome job. Right here. Opposite arm, opposite leg. Finish it off. Five dead bug variations. You could always scale them to your level. Nice work. And a quick five minute dead bug workout. Little challenge almost, you know, right? A little dead bug challenge. A dead bug challenge. I like it. A great core move to come back to. It increases your improves, I should say improves your posture. It's great for low back pain. Such a well rounded exercise that we could incorporate into our weekly training right here. You got it. 3, 2 and 1. Awesome job you guys. That is your quick and effective 5 minute dead bug workout. Nice work, Rachel. See you guys soon. Thanks so much for joining me for that five minute dead bug workout. If you liked it, drop a subscribe to our YouTube channel. I personally love to pair this ab workout with this workout right here. Otherwise, you can find all of our ab and core training videos in this playlist right here. Have a great day.
