Dead Bug With Stability Ball
Description
The dead bug with a stability ball is an anti-extension core exercise where you lie on your back holding a stability ball between your hands and knees in a tabletop position. You then extend the opposite arm and leg while the ball is gripped between the remaining limbs. The constant pressure required to grip the ball intensifies core engagement.
Equipment Required
Dead Bug With Stability Ball Instructions
- Lie on your back. Bring your knees up to a tabletop position (90-degree bend).
- Hold a stability ball between both hands and both knees, pressing it firmly with hands and knees.
- Brace your core. Press your lower back into the floor.
- Slowly extend your right leg straight forward and your left arm straight overhead while continuing to press the ball with the other limbs.
- Lower until both extended limbs are just above the floor.
- Maintain pressure on the ball with your left knee and right hand throughout.
- Return your right leg and left arm to the start.
- Switch and repeat with the opposite limbs. Continue alternating.
Dead Bug With Stability Ball Form & Visual
Dead Bug With Stability Ball Benefits
- Elite anti-extension core demand
- Constant ball pressure intensifies core engagement
- Builds rectus abdominis and transverse abdominis
- Trains core stability under limb movement
- No equipment needed besides a stability ball
- Excellent core finisher
Dead Bug With Stability Ball Muscles Worked
- Rectus abdominis
- Transverse abdominis
- Obliques
- Hip flexors
- Adductors (knee grip)
- Pectoralis major (hand grip)
Dead Bug With Stability Ball Variations & Alternatives
- Standard Dead Bug
- Weighted Dead Bug
- Hollow Rock
- Banded Dead Bug
- Single-Limb Dead Bug
