TETSUExercise Ball Hug
The Exercise Ball Hug is a stability ball exercise for the back that primarily targets the spinal erectors, with the shoulders and chest assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Exercise Ball Hug
- Sit on the stability ball with your feet flat on the ground and your back straight.
- Hold the stability ball with both hands, hugging it close to your chest.
- Engage your core muscles and slowly lean back, keeping your back straight and your feet planted on the ground.
- Continue leaning back until you feel a stretch in your back muscles.
- Hold the position for a few seconds, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Exercise Ball Hug work?
The Exercise Ball Hug primarily targets the spinal erectors. The shoulders and chest work as supporting muscles.
What equipment do I need for the Exercise Ball Hug?
You need a stability ball to perform the Exercise Ball Hug.
How many sets and reps of the Exercise Ball Hug should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Exercise Ball Hug works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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