Beginner
EXERCISE BALL LOWER BACK STRETCH (PYRAMID)
Back
Body Part
Lats
Target Muscle
Stability ball
Equipment
Beginner
Difficulty
Target Muscles
Lats
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
2
Step:2 Slowly walk your feet forward, rolling the ball down your back until your lower back is resting on the ball.
3
Step:3 Place your hands behind your head or cross them over your chest.
4
Step:4 Engage your core and slowly lower your upper body towards the ground, allowing your lower back to stretch over the ball.
5
Step:5 Hold the stretch for a few seconds, then slowly return to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
Same Body Part
View All
