Ball dead bug

A isolation exercise for the abs. Equipment: medicine ball.

Orbit

Drag to rotate

WorksAbs

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: On your back, knees over hips, a ball pressed between your hands and knees.
Extend the opposite arm and leg while keeping the ball pressed
Return and switch

Muscles worked

Ball dead bug: 3D figure mid-rep with the abs highlighted

Abs · main

Equipment

Medicine ball

Alternatives

Exercises that train the same main muscles. See all ball dead bug alternatives.

Ab wheel rolloutAb wheel
Angled ab wheel rolloutAb wheel
Anti-rotation press to overheadCable machine
Anti-rotation reverse lungeCable machine
Anti-rotation squatCable machine
Ball crunchMedicine ball

More abs exercises

PlankNo equipment
Hanging knee raisePull-up bar
Cable crunchCable machine
Dead bugNo equipment
Pallof pressCable machine
Turkish get-upKettlebells

Put the ball dead bug in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

✓ Free to start, no account needed
✓ Plans every set, rep and weight for you
✓ Works offline, on Android, iPhone and the web
✓ No ads, ever

Start free in your browser