How to Do Side Reaches on an Exercise Ball - dummies

How to Do Side Reaches on an Exercise Ball

By LaReine Chabut

Side reaches on an exercise ball not only stretch the side muscles that run along the rib cage, but they also loosen up the entire body to prepare you for a complete exercise ball workout. This exercise focuses on working the upper body and training your core.

When you’re working with the ball, notice where your body is in relation to the ball. When you’re just starting out, you may want to keep the ball as close to your core as possible to decrease the challenge and maintain your balance. As you become stronger and more confident with your exercise ball workout, you can increase the difficulty by moving the ball further away from your body’s core muscles.

If you find the following exercise challenging but are able to maintain proper form while doing it, then you’re working out at the right level for you.

To do this exercise, follow these steps:

  1. Sit tall and slightly forward on the ball. Rolling the ball to the right, extend your left leg, reaching over your head with your left arm.

    Keep your right hand on your thigh and your left leg bent to support your weight on the ball.


  2. Straighten back to the starting position and repeat on the other side.

  3. Complete five reaches for each side.

A few do’s and don’ts for this exercise:

  • Do sit slightly forward on the ball. Doing so makes getting a complete stretch easier.

  • Don’t reach too far to the side because you may lose your balance.