Dead bugs help build a solid and stable foundation that protects the spine. 

Raise your arms up and bend your knees to about 90 degrees. Allow your shoulders and low back to fall heavily to the floor. As you exhale slowly lower your right arm and left leg until they are just above the ground. As you inhale bring them back to the starting position and repeat on the opposite side.  Make sure you keep your core tight throughout the whole workout.

Watch Coach Blake demonstrate: