Stability-Ball Seated Hip Circle
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Sit tall on the center of the stability ball with your feet flat on the floor, about hip-width apart.
Engage your core slightly by pulling your navel toward your spine to maintain a neutral, upright posture.
Place your hands comfortably on your thighs.
Execution
Begin the rotation: Initiate a slow, controlled circular motion with your hips, as if drawing a circle on the ball.
Move through the range: Shift your weight forward to tilt your pelvis, then rotate to one side, back to arch slightly, and to the opposite side, completing the full circle.
Focus on control: Ensure the stability ball itself stays relatively stationary while your hips move independently of your upper body.
Reverse periodically: Complete a set number of rotations in one direction, then switch to the other direction to maintain balance.