Dead Bug Hold
Keep the ribs and pelvis still while opposite limbs lengthen away; the ball version adds steady hand-to-knee pressure. Main target: abdominals. Starting point: 3 × 20–60 seconds without position drift.
Instructions
Setup
- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.
- For Dead Bug Hold, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.
- Lie on the back with hips and knees at tabletop, arms above the shoulders and the low back comfortably controlled.
Execution
- Reach one heel and the opposite arm away without changing the trunk; with a ball, keep the other hand and knee pressing into it. Return and switch.
Range, tempo and breathing
- Hold 3 × 20–60 seconds without position drift. End the set when alignment changes.
- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.
Common mistakes and prevention
- Do not let the ribs flare, low back arch or the ball lose pressure. Shorten the reach or tap the heel closer.
Regression and progression
- Shorten the hold, reduce the lever or use more support while keeping the same position.
- Add a few seconds only after the full set stays steady; then use a slightly longer lever.
Stop signals
- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.
Add to your plan
AnyGear can automatically schedule this exercise when your abs is recovered.