Sitting Body Mobilization On Exercise Ball

Muscles worked

Setup

1. Sit upright on the center of the stability ball with your feet flat on the floor, hip-width apart.
2. Place the stability ball near a flat bench to use as a handhold if you require extra balance.
3. Maintain a neutral spine with your shoulders stacked directly over your hips and hands resting on your thighs.
4. Ensure your knees are bent at a 90-degree angle with your weight evenly distributed.

How to do it

1. Inhale and slowly tilt your pelvis forward, creating a slight arch in your lower back.
2. Exhale and tuck your tailbone under, rounding your lower back and drawing your navel toward your spine to engage the abs.
3. Shift your weight side-to-side by lifting one hip toward your ribcage at a time to engage the obliques.
4. Perform small, controlled circular motions with your hips in both directions, keeping your upper body as still as possible.

Form checklist

• Keep your feet firmly planted on the floor at all times.
• Ensure the movement comes from the pelvis and hips, not the shoulders or chest.
• Maintain an upright, tall posture without slouching.
• Move at a slow, rhythmic tempo to maintain full control over the ball.

Pro tips

• Imagine your pelvis is a bowl of water; focus on 'tipping' the water out of the front, back, and sides without moving your ribcage.
• Engage your pelvic floor and transverse abdominis throughout the movement to maximize internal stability.

Make it harder

• Lift one foot an inch off the floor while performing the pelvic tilts to significantly increase the balance challenge.
• Extend your arms straight out to the sides or overhead to raise your center of gravity and force more core activation.

Frequently asked

What muscles does the sitting body mobilization on exercise ball work?

The sitting body mobilization on exercise ball primarily targets the abs and obliques, and also works the deltoids, lats, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the sitting body mobilization on exercise ball?

The sitting body mobilization on exercise ball uses stability ball.

Is the sitting body mobilization on exercise ball good for beginners?

Yes. The sitting body mobilization on exercise ball is a beginner-friendly movement and a strong foundation to build on.

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