SHIFT Fit
Stability ball dead bug
Stability ball dead bug: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Lie with ball between hands and bent knees.
- Release opposite hand and knee into extension. Keep remaining hand and knee securing ball. Bring the extended hand and knee back to the ball before changing sides.
- 2 sets × 4 reps; 60s rest between sets. Use a smooth, controlled pace. Finish with at least 2 comfortable repetitions in reserve. Keep remaining hand and knee securing ball. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- mat
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 2 sets × 4 reps; 60s rest between sets. | mat, full gym |
| intermediate | 2 sets × 6 reps; 60s rest between sets. | mat, full gym |
| intermediate | 3 sets × 6 reps; 75s rest between sets. | mat, full gym |
| intermediate | 2 sets × 5 reps; 75s rest between sets. | mat, full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Arching or sagging the lower back; holding the breath; moving the limbs faster than the trunk can stay controlled. Exercise check: Keep remaining hand and knee securing ball.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.