Stability-Ball Seated Hip Circle
The Stability-Ball Seated Hip Circle mainly works the core, with help from the lower back. You'll need: exercise ball.
Required Equipment
Stability-Ball Seated Hip Circle Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Spinal Erectors (erector spinae)
How to do the Stability-Ball Seated Hip Circle
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.
Stability-Ball Seated Hip Circle FAQs
What muscles does the Stability-Ball Seated Hip Circle work?
The Stability-Ball Seated Hip Circle mainly works the core, with help from the lower back. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Stability-Ball Seated Hip Circle?
Exercise ball.
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