Kysero
Try for free

Abs · Beginner

Stability Ball Dead Bug

Dead-bug variation using a stability ball to create contralateral trunk tension.

View instructionsAll exercises
Back to all exercises
Stability Ball Dead Bug demonstration

Exercise overview

Training details

AbsObliquesHip FlexorsCore

Equipment

Stability Ball

Sets × reps

3 × 10 / side

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your back with knees over hips and the stability ball between hands and knees.
  2. 02Press the hands and knees gently into the ball to create tension.
  3. 03Extend one arm and the opposite leg away from the ball.
  4. 04Keep the remaining hand and knee pressing into the ball so the trunk stays still.
  5. 05Return to the ball and alternate sides slowly.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionDead BugRelated variationDead Bug Heel TapRelated variationBench DeadbugRelated variationDead Bug PulloverRelated variationKettlebell Dead BugRelated variationPlate-Loaded Dead Bug

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAb Wheel RolloutComparable substituteHollow Body HoldComparable substitutePlank HoldComparable substituteL-SitComparable substitutePallof Press

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder