Pilates Ball Dead Bug
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 × 10–20 repetitions.
Instructions
Setup
- Prepare and inspect the required equipment (Pilates ball) and clear enough space for the full movement and safe exit.
- For Pilates Ball Dead Bug, 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
- Perform 3 × 10–20 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.
- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.
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
- Use more support, a shorter lever or a smaller pain-free range.
- Increase the lever or range first; add external load only after every repetition stays controlled.
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.