Stability Ball Dead Bug
Lie on your back and hold a stability ball overhead, pressing it between your hands and your knees with hips and knees bent to 90 degrees. Brace your core to flatten your lower back into the floor, then slowly extend one opposite arm and leg away while the other hand and knee keep light pressure on the ball. Move only as far as you can without your lower back arching, then return and switch sides. Keep your breathing steady and the ball pressure constant to keep the core engaged.
How it is executed
- Lie on your back and hold a stability ball overhead, pressing it between your hands and your knees with hips and knees bent to 90 degrees.
- Brace your core to flatten your lower back into the floor, then slowly extend one opposite arm and leg away while the other hand and knee keep light pressure on the ball.
- Move only as far as you can without your lower back arching, then return and switch sides.
- Keep your breathing steady and the ball pressure constant to keep the core engaged.
- Muscles worked
- Abs
- Primary muscle
- Lower abs
- Equipment
- Stability ball
- Movement pattern
- Core
- Difficulty
- Intermediate
- What it is for
- Strength · Hypertrophy · Core strength · Stability
