Dead Bug with Ball

exercise_detail.description

The Dead Bug with Ball is a core stabilization exercise that engages the abdominal muscles, lower back, and improves coordination. By incorporating a stability ball, this variation enhances balance and control.

exercise_detail.how_to_perform

1. Lie flat on your back with your arms extended straight up towards the ceiling, holding a stability ball between your hands and knees.
2. Engage your core by drawing your belly button towards your spine.
3. Simultaneously lower your right arm and left leg towards the floor while keeping the ball stable between your opposite hand and knee.
4. Return to the starting position and repeat on the opposite side, lowering your left arm and right leg.
5. Continue alternating sides for the desired number of repetitions while maintaining control of the ball.

exercise_detail.tips

• Keep your lower back pressed into the floor to prevent arching.
• Move slowly and with control to maximize core engagement.
• Focus on breathing steadily throughout the exercise, exhaling as you extend limbs.
• Ensure the stability ball remains stable and does not drop during movement.
• If you find it difficult to maintain form, reduce the range of motion or perform without the ball initially.