Stretching

Pyramid

The pyramid is a beginner stretching exercise for your lower back, using exercise ball.

Main muscles
Lower back
Also works
Shoulders
Equipment
Exercise ball
Level
Beginner
Pyramid, starting position
Start
Pyramid, end position
Finish

How to do it

  1. Start off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body.
  2. Rest your hands and feet on the floor. Your arms and legs can be slightly bent or straight, depending on the size of the ball, your flexibility, and the length of your limbs. This also helps develop stabilizing strength in your torso and shoulders.

Alternatives to the pyramid

Hug A Ball Exercise ball Cat Stretch Body weight Child's Pose Body weight Dancer's Stretch Body weight Hug Knees To Chest Body weight Lower Back-SMR Foam roll