How to Do Ball Sit Up

Ball Sit Up is a core exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Ball Sit Up

  1. 01Sit on the stability ball and walk the feet forward until the ball is positioned under the small of the back.
  2. 02Place fingers behind the ears and lean back to stretch the abdominals over the curve of the ball.
  3. 03Exhale and flex the spine to lift the ribcage toward the pelvis.
  4. 04Inhale as you slowly lower the torso back over the ball to the starting extended position.
  5. 05Keep the feet flat on the floor and the knees bent at 90 degrees for a stable base.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Ball Sit Up

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Fix the gaze on a point on the ceiling to maintain a neutral neck and prevent the chin from burying into the chest.

Same coaching engine used inside the A90 app

05 / FAQ

Ball Sit Up questions

What muscles does Ball Sit Up work?

Ball Sit Up is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Ball Sit Up correctly?

Sit on the stability ball and walk the feet forward until the ball is positioned under the small of the back. Place fingers behind the ears and lean back to stretch the abdominals over the curve of the ball. Exhale and flex the spine to lift the ribcage toward the pelvis. Inhale as you slowly lower the torso back over the ball to the starting extended position. Keep the feet flat on the floor and the knees bent at 90 degrees for a stable base.

What is the A90 coach tip for Ball Sit Up?

Fix the gaze on a point on the ceiling to maintain a neutral neck and prevent the chin from burying into the chest.

Is Ball Sit Up suitable for beginners?

Ball Sit Up is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Ball Sit Up?

No. Ball Sit Up is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes ball sit up into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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