Pyramid

Pyramid is a beginner-level exercise in the stretching category that primarily works the lower back. It also recruits the shoulders. It is performed with exercise ball.

How to do it

1. 1Start 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. 2Rest 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.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.