Technique
- Lie on your back and squeeze a Stability ball between your knees and hands, with the knees bent and the arms straight.
- Engage your Abs to lift your feet, butt and shoulders off the ground ( Dead bug position), so that only your lower back in contact with the ground.
- Extend one leg forward while moving the opposite arm overhead.
- Return your leg and arm to the starting position on the Stability ball and repeat on the other side.
Form tips
- Keep your head neutral: do not crane your neck forward. It may help to look at the ceiling.
- Aim to be in contact with the ground with as small of an area of your lower back as possible. This will create additional Abs engagement.
Logging: Each repetition involves working both sides.
Muscles
Strength
Primary
- Abs
- Obliques
- Pelvis
- Quadriceps
Secondary
- Hip adductors
Individual muscles
Individual muscles
- Rectus abdominis
- External oblique
- Internal oblique
- Iliacus
- Rectus femoris
- Psoas major
Equipment
Appears in
Regressions
Alternating dead bug
Beginner
Variations
Alternating dead bug
Beginner
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Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.