Dead Bug with Stability Ball
1. Starting Position:
- Lie on your back on a flat surface, such as a mat or carpet.
- Position the stability ball above your chest with both hands grasping the ball.
2. Leg Position:
- Raise your legs, bending your knees at a 90-degree angle so your thighs are vertical and your lower legs are parallel to the floor.
3. Engaging Core:
- Tighten your abdominal muscles to stabilize your core. Make sure your lower back is pressed into the floor.
4. Movement:
- Slowly extend your right arm (holding the ball) back towards the floor while simultaneously extending your left leg straight out, keeping it just above the ground. Ensure you keep your core engaged and lower back flat on the floor.
- Return to the starting position by bringing your arm and leg back to the starting posture.
5. Alternate Sides:
- Repeat the movement with your left arm and right leg.
- Continue to alternate sides for the desired number of repetitions, typically 8-12 reps per side.
6. Breathing:
- Inhale as you prepare and extend your limb, and exhale as you return to the starting position.
7. Tips:
- Focus on controlled movements to maximize engagement of the core.
- Avoid arching your back; keep it pressed against the ground throughout the exercise.
- If you're struggling to maintain the position, reduce the range of motion or perform the exercise without the ball until you build strength.
Remember, the goal of the Dead Bug exercise is to enhance core stability while keeping the movements smooth and controlled.
