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Pyramid

Lower backExercise ballBeginner
Pyramid — start position
Start
Pyramid — finish position
Finish
Muscles worked
PrimaryLower back
SecondaryShoulders

How to do it

  1. 01

    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. 02

    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.

In the app

Pyramid appears when you own an exercise ball and the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have an exercise ball

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight

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