Dead Bug-Stability Ball

Setup & Positioning

• Lie on your back with hips and knees bent to 90 degrees, feet off the floor.
• Hold a stability ball between your hands and knees, pressing into it lightly.
• Lower back pressed into the floor, core engaged.

Key point: “Press the ball the whole time to keep your core switched on.”

Execution

1. Slowly extend your right leg toward the floor and your left arm overhead, keeping the ball steady with the opposite arm and leg.
2. Move only as far as you can while keeping your lower back pressed to the floor.
3. Return to the starting position.
4. Repeat on the other side, alternating for the set reps or time.

Where You Should Feel It

• Deep core muscles (transverse abdominis)
• Shoulders and hips working for stability
• Lower back staying flat to the ground

Where You Shouldn’t Feel It

• Lower back lifting or arching
• Neck strain from lifting your head off the ground
• Hip flexors taking over the movement

Breathing

"Exhale as you extend, inhale as you bring the limbs back in."

Common Mistakes to Avoid

1. Letting the ball move or slip – Maintain steady pressure throughout.
2. Lower back arching – Keep it glued to the floor.
3. Rushing through reps – Move slowly for better control.
4. Overextending limbs – Only go as far as you can keep tension.