Dead Bug with Medicine Ball

Dead Bug with Medicine Ball

The Dead Bug with Medicine Ball is a dynamic and challenging exercise that targets the core muscles in your abdomen, lower back, and hip flexors. This exercise requires a medicine ball, usually weighing between 4-10 pounds, and a mat or soft surface for added comfort. The Dead Bug with Medicine Ball is a variation of the classic Dead Bug exercise, but with the additional resistance provided by the medicine ball, it takes the intensity up a notch. During the Dead Bug with Medicine Ball, you lie on your back with your arms extended straight up toward the ceiling, holding the medicine ball in your hands. Your legs are bent at a 90-degree angle with your knees directly above your hips. From this starting position, you engage your core and slowly lower one leg while simultaneously lowering the opposite arm, while keeping the medicine ball stable and extending it toward the ceiling. By alternating the lowering of the arms and legs, you challenge your core stability and coordination, while the added weight of the medicine ball increases resistance and intensifies the exercise. This helps to strengthen your deep abdominal muscles, improve balance, and enhance overall core strength. The Dead Bug with Medicine Ball can be modified to suit different fitness levels by using a lighter or heavier medicine ball, or by adjusting the speed and range of motion. Including the Dead Bug with Medicine Ball in your exercise routine can help improve core stability, posture, and functional strength. As with any exercise, proper form and technique are essential to maximize the benefits and minimize the risk of injury. So, be sure to maintain control throughout the movement, breathe steadily, and focus on engaging your core muscles for optimal results.


  • Start by lying on your back with your knees bent and feet flat on the floor.
  • Hold a medicine ball in your hands, extending your arms straight up towards the ceiling.
  • Engage your core muscles by drawing your belly button in towards your spine.
  • Exhale and slowly and simultaneously extend your right arm overhead while straightening your left leg, keeping both a few inches above the ground.
  • Inhale and return your arm and leg to the starting position.
  • Repeat the movement on the opposite side by extending your left arm overhead while straightening your right leg.
  • Continue alternating sides for the desired number of repetitions or time.
  • Remember to maintain a stable core throughout the exercise and avoid arching your lower back.
  • To make the exercise more challenging, you can increase the weight of the medicine ball or extend your arm and leg lower to the ground.

Tips & Tricks

  • Engage your core muscles throughout the entire exercise to maintain stability and control.
  • Focus on your breathing, exhaling as you extend your arms and legs, and inhaling as you return to the starting position.
  • Start with a lighter medicine ball and gradually increase the weight as you become more comfortable with the exercise.
  • Ensure proper form by keeping your lower back pressed against the floor throughout the movement.
  • Keep your neck relaxed and avoid straining or pulling with your arms.
  • Maintain a steady and controlled pace, avoiding any jerky or sudden movements.
  • Add variety by incorporating different arm movements, such as crossing them over your chest or extending them overhead.
  • Incorporate other core exercises into your routine, such as planks and Russian twists, to further strengthen your abdominal muscles.
  • Combine the dead bug exercise with a balanced diet and regular cardiovascular exercise to maximize your overall fitness and weight loss goals.
  • Listen to your body and modify the exercise as needed to accommodate any injuries, limitations, or discomfort.


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