Adds a stability ball, held between the hands and knees, to the classic dead bug.
Lie flat on your back with your arms extended straight up towards the ceiling, holding a stability ball between your hands and knees.
Engage your core by drawing your belly button towards your spine.
Simultaneously lower your right arm and left leg towards the floor while keeping the ball stable between your opposite hand and knee.
Return to the starting position and repeat on the opposite side, lowering your left arm and right leg.
Continue alternating sides for the desired number of repetitions while maintaining control of the ball.
Keep your lower back pressed into the floor to prevent arching.
Move slowly and with control to maximize core engagement.
Focus on breathing steadily throughout the exercise, exhaling as you extend limbs.
Ensure the stability ball remains stable and does not drop during movement.
If you find it difficult to maintain form, reduce the range of motion or perform without the ball initially.
Lying supine, one hand and the opposite knee press into the ball to keep it pinned while the other arm and leg lower toward the floor, then the sides switch. The ball keeps a constant anti-extension demand on the abdominals and shows at once when the lower back arches or the trunk loses tension.
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