GymPlan AIPyramid
Pyramid is a beginner stretching that mainly works your lower back, with help from your shoulders.
💪 Lower back🏋️ Other📈 Beginner🎯 2-3 holds of 20-30 seconds per side
How to do the pyramid
- 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.
- 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.
Muscles worked
Primary: Lower backSecondary: Shoulders
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
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What muscles does the pyramid work?
It mainly works your lower back; your shoulders assist.
How many sets and reps of pyramid should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the pyramid good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.