Deadbugs on Bench

Intermediate Level of Difficulty

The supermans with a stability ball on the bench is an intermediate core exercise. This exercise is performed on the bench to increase the level of difficulty. The stability ball is used to help maintain proper form.


Picture of Abdominals


The abdominal muscles (abs) provide movement and support to your core area. The deeper and closer to the spine the particular abdominal muscle is, the more effect over body posture it will have, and this often contributes significantly to a healthy back.

Equipment Used

Picture of Stability Ball

Stability Ball

A stability or exercise ball is a ball constructed of soft elastic and filled with air until firm.Most stability balls range from a diameter of approximately 35 to 85 centimeters (14 to 34 inches).

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

deadbugs on bench - step 1

Step 1

Lie on your back on top of the bench holding the stability ball between your hands and your knees.

deadbugs on bench - step 2

Step 2

While exhaling, slowly lower one of your legs and the opposite arm. Be sure to contract your abs at the full extension of the movement.

deadbugs on bench - step 3

Step 3

Raise your arm and leg back to the starting position, alternate to the other arm and leg and repeat action.