Pyramid

How to do the Pyramid

1. 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. 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

Role	Muscles
Primary	lower back
Secondary	shoulders
Equipment	exercise ball
Difficulty	beginner

No exercise ball? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Cat Stretch Bodyweight Child's Pose Bodyweight Dancer's Stretch Bodyweight Hug Knees To Chest Bodyweight Pelvic Tilt Into Bridge Bodyweight Standing Pelvic Tilt Bodyweight

Harder than the Pyramid

Pelvic Tilt Into Bridge intermediate · Bodyweight

Common questions

What muscles does the Pyramid work?

The Pyramid primarily works the lower back, with the shoulders as secondary movers. Cat Stretch, Child's Pose, and Dancer's Stretch train the same muscle, across 5 equipment types.

What equipment do you need for the Pyramid?

An Exercise Ball. Without an exercise ball, Cat Stretch, Child's Pose, and Dancer's Stretch train the same muscle, and 9 of the catalogue's options for this muscle need no equipment.

Is the Pyramid suitable for beginners?

Yes, the Pyramid is rated beginner. Pelvic Tilt Into Bridge are the progressions from here.

Similar exercises

Cat Stretch Bodyweight Child's Pose Bodyweight Dancer's Stretch Bodyweight Hug A Ball Exercise Ball Hug Knees To Chest Bodyweight Lower Back-SMR Foam Roller