Ball Seated Balance
Beginner (2/10)Small Ball
Position: SeatedEnergy: 2/10~60s
Cueing
Sit on ball, feet hip-width; find neutral pelvis; gentle anterior/posterior tilts; feel core engage for balance.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal Obliques
Secondary Muscles
Internal ObliquesTransverse AbdominisSternocleidomastoid
Regressions
Feet wider; hands on floor; static sit.
Progressions
Lift one foot; arms overhead; eyes closed (advanced).
Common Errors
Slumping backs; locking knees; shallow breathing.
