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Core and abs · Strengthening

Dead bug with SwissBall

Dead bug with SwissBall, 3 sets, 10 repetitions per side

Illustration of the Dead bug with SwissBall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Description: Lie on your back with knees bent at 90 degrees, holding a SwissBall between your hands and knees. Slowly lower one arm and the opposite leg toward the floor while keeping the ball stable, then return to the starting position. Alternate sides, controlling the movement well to strengthen your abdominal muscles.

Tips: Keep your back pressed firmly against the floor to protect your spine. Breathe regularly and avoid arching the lower back.

Progression: Gradually increase the number of repetitions or slow down the tempo for more control and effectiveness.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
SwissBall
Starting position
Lying on back, knees bent, SwissBall held between hands and knees
Clinical goal
Strengthening of the abdominal muscles
Also known as
Dead bug with SwissBall, Abdominal exercise with SwissBall, Dead bug ball

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.