Exercise Ball Dead Bug

Equipment

Gym Equipment Needed

Muscle Group

Core

Setup

Use an exercise/stability ball and a mat on a flat, non-slip surface. This is a core stability drill—go slow and prioritize control. Choose a ball size that allows you to keep steady pressure between your arms and legs without your hips rocking.

Starting Position

Lie on your back with your knees bent and hips stacked over your hips (tabletop position). Hold the exercise ball between your hands and knees—press your palms into the ball and gently squeeze your knees into it. Lift your head only if comfortable; otherwise keep it relaxed on the floor. Brace your core by drawing your ribs down and lightly pressing your low back into the mat. Arms should be straight (but not locked) and shoulders relaxed.

Execution

Inhale and brace. Slowly extend one leg straight out and simultaneously reach the opposite arm overhead, keeping pressure on the ball with the remaining hand and knee. Move only as far as you can while keeping your low back flat against the mat and hips stable. Exhale and return to the start position under control. Alternate sides for the desired reps, maintaining steady tension through the core and consistent pressure on the ball.

Tips on doing this exercise

Keep “ribs down, low back flat” the entire time—range comes second to control.

Maintain a steady squeeze/pressure into the ball to increase core activation.

Move slowly with a 2–3 second reach and 2–3 second return.

If you lose your back position, shorten the reach distance or extend only the leg until control improves.

To progress: extend both legs further, slow the tempo, or add a brief pause at full extension.

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Common Mistakes

Letting the low back arch off the floor (losing core control)

Moving too fast and using momentum instead of stability

Losing pressure on the ball (reduces core engagement)

Letting hips tilt or rotate side to side

Reaching too far overhead and compensating through the ribs/low back

Holding breath and losing bracing control

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Recommended Ranges

Core stability focus: 3–4 sets of 6–12 reps per side (slow tempo)

Accessory/core endurance: 2–4 sets of 10–15 reps per side

Beginner: 2–3 sets of 5–8 reps per side with shorter range
Rest 30–60 seconds between sets.

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