Exercise Ball Dead Bug


Gym Equipment Needed

Musle Group



Performing Exercise Ball Dead Bug requires an exercise ball and a mat. Here's how to set up for the exercise:

  1. Place the exercise ball on the mat and lie down on your back.
  2. Bend your knees and place your feet flat on the exercise ball, maintaining a hip-width distance between your feet.
  3. Extend your arms straight up toward the ceiling, keeping your shoulders relaxed.
  4. Place an exercise ball on the floor and lie down in a supine position, bending your legs at a 90-degree angle at the hips and knees.

Starting Position

Extend your arms towards the ceiling, pressing the exercise ball into your knees to maintain stability.


Follow these steps to perform Exercise Ball Dead Bug correctly:

  1. Begin by exhaling and slowly lowering your right arm overhead while simultaneously straightening your left leg, lowering it toward the floor without touching.
  2. Keep your core engaged to maintain stability and prevent your lower back from arching off the mat.
  3. Inhale and return your right arm and left leg to the starting position, keeping them extended.
  4. Repeat the movement on the opposite side, exhaling as you lower your left arm overhead and your right leg toward the floor.
  5. Continue alternating sides, maintaining a controlled and fluid motion throughout the exercise.

Muscles Involved:

  • Abs

Tips on doing this exercise
  1. Keep your lower back pressed against the mat throughout the exercise to maintain proper spinal alignment and core engagement.
  2. Engage your core muscles and imagine pulling your belly button toward your spine to create stability.
  3. Maintain a controlled pace and focus on quality of movement rather than speed.
  4. Breathe naturally throughout the exercise, exhaling during the movement phase and inhaling during the return phase.

Common Mistakes
  • Hyperextending the lower back during the exercise.
  • Avoid arching your lower back or allowing it to lift off the mat.
  • Maintain a neutral spine position throughout the exercise.
  • Do not rush through the movement.
  • Maintain control and focus on engaging the core muscles.

Recommended Ranges
  • For core activation and endurance, aim for 12-15 repetitions per side and perform 2-3 sets.
  • For increased core strength and stability, focus on 8-10 repetitions per side and perform 3-4 sets.

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