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Prone Twist On Stability Ball

Prone Twist On Stability Ball

The Prone Twist On Stability Ball is an effective exercise that targets your core muscles, enhances spinal mobility, and improves overall balance and stability. As the name suggests, this exercise is performed on a stability ball, which adds an element of instability to intensify the challenge. Engaging your abdominal muscles, obliques, and lower back, the Prone Twist helps develop a strong and stable core. By lying face down on the stability ball, you activate your deep core muscles to maintain balance and control throughout the movement. This exercise also works your glutes, shoulders, and chest, making it a compound movement that targets multiple muscle groups simultaneously. The twisting motion involved in this exercise helps improve spinal mobility and flexibility. It engages the muscles along the entire length of your back, encouraging proper posture and reducing the risk of back pain or injury. Additionally, the Prone Twist helps enhance balance and coordination, as you have to stabilize yourself on the unstable surface of the stability ball. To fully maximize the benefits of the Prone Twist On Stability Ball, it's essential to maintain proper form and control throughout the exercise. Start with a lighter stability ball or modify the movement by using a larger stability ball, if necessary. It's crucial to listen to your body and work within your comfort zone to prevent any strain or discomfort. Incorporate this exercise into your fitness routine and experience the positive impact it can have on your core strength, balance, and overall physical well-being.


  • Lie facedown on a stability ball with your hips centered on the ball and your feet firmly planted on the ground.
  • Extend your arms out in front of you, parallel to the ground, with your palms touching or facing inward.
  • Engage your core muscles by drawing your navel towards your spine.
  • Slowly rotate your torso to the right, allowing your right hand to move towards the ceiling and your left hand to move towards the ground.
  • Keep your head aligned with your spine throughout the movement and avoid excessive twisting.
  • Hold the position briefly, feeling a stretch in your obliques.
  • Slowly return to the starting position and then repeat the movement to the left side.
  • Continue alternating sides for the desired number of repetitions.
  • Remember to breathe consistently throughout the exercise.
  • Focus on maintaining control and stability on the ball.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability.
  • Focus on slow and controlled movements to maximize the effectiveness of the exercise.
  • Keep your upper body still and avoid excessive twisting of the spine.
  • Use your breath to connect with your core and enhance stability.
  • If using a stability ball, make sure it is properly inflated and sized for your height.
  • Start with a lighter stability ball or modify the exercise by bending your knees for added support.
  • Keep your neck relaxed and avoid straining or turning it excessively.
  • Always warm up before attempting this exercise to prepare your muscles and joints.
  • Incorporate this exercise into your regular routine to improve core strength and stability.
  • Listen to your body and stop immediately if you experience any pain or discomfort.

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