Exercise profile
Best forMobilityGeneral fitnessRehab
Effectiveness★★★☆☆ 3/5
EquipmentExercise ball
Also worksHips, Core
Recommended2-3 x 10-12 marches per side
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- A gentle seated balance and core drill; comfortable for most levels.
- Setup
- Sit on the centre of a stability ball, feet flat hip-width, spine tall.
- Common mistakes
- Slumping the back or letting the ball roll away.
- Easier
- Keep both feet down and just shift weight side to side.
- Harder
- Lift the knee higher or add a slow opposite-arm reach.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s