How to Do a Side to Side Reach With an Exercise Ball

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequency

This low-impact exercise strengthens the muscles along your ribcage and in your core with a gentle stretch.

Method 1
Getting in the Starting Position

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    Put your exercise ball in an open area. You should have plenty of free space to move around, and all sharp/heavy objects should be removed so as to minimize the potential for accidents.
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    Sit down on the ball with your legs pointing ahead of you, knees bent and feet on the ground. Walk yourself forward slightly but don't fully lean back against the ball. With your arms resting at your sides you should now be in a neutral position.

Method 2
Performing the Exercise

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    Use your hips to roll the ball to the right, stretching out your left leg as you do so.
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    Lift your left arm and reach it over your head, so that the upper half of your body is stretching to the right and the lower half is stretching to the left.
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    Make sure your right leg stays bent and your right hand rests on your thigh to stabilize yourself. If you feel off-balance, don't stretch your left arm or leg out too far--just enough to feel your muscles being employed.
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    Return to your original position. Repeat this exercise on your other side, stretching the opposite arm/leg this time around.

Method 3
Advanced Version

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    To make this exercise more challenging you can hold weights as you stretch. They should be relatively small, especially if you're just starting to learn the exercise, but the more weight you can support the more toned you'll get.

Method 4
Frequency

  1. 1
    Do 5 repetitions on each side per set. Repeat until you've completed 2 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 2 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Tips

  • The benefits of this exercise are increased strength and flexibility in your side and core muscles.

Warnings

  • Those with poor balance should be careful when performing this exercise.
  • Potential injuries that may be incurred if this exercise is performed incorrectly are side and core muscle strains.

Things You Need

  • Exercise ball (make sure the size of the ball is suitable to your height)
  • Dumbbells (optional)
  • Towel (optional)

Article Info

Categories: Personal Fitness