Stability Ball Dead Bug

A core stability exercise performed lying on your back with the stability ball under your feet, where you alternate extending limbs while maintaining spinal stability.

Instructions

1. Lie flat on your back with arms extended straight up toward the ceiling
2. Place your feet on the stability ball with knees bent at 90 degrees
3. Press your lower back into the floor to engage your core
4. Slowly extend your right arm overhead while straightening your left leg
5. Return to starting position with control
6. Repeat on the opposite side (left arm, right leg)
7. Continue alternating for desired reps

Tips

• Keep your lower back pressed to the floor to prevent strain and maintain core engagement
• Move slowly and deliberately to ensure control throughout
• Only extend your limbs as far as you can while keeping your back flat
• Maintain consistent contact between the ball and your feet
• Breathe out as you extend and breathe in as you return
• Start with shorter range of motion if you struggle to maintain back contact