How to do a Stability Ball Abdominal Twist
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Stability Ball Abdominal Twist
Target muscles worked
Instructions for Proper Form
A compound exercise targeting the core with a focus on obliques. The stability ball introduces an instability factor that requires more core engagement, while the cable machine adds adjustable resistance, improving rotational strength and balance more effectively than traditional twists.
- Sit upright on a stability ball before stepping forward to position just your upper back onto the ball, place your feet firmly on the ground shoulder-width apart, and extend your hips to flex your knees to 90 degrees.
- Extend your arms over your chest holding onto a medicine ball.
- Roll your shoulders to the right while the stability ball rolls left keeping your hips stationary and keeping the medicine ball over your chest.
- Once your right arm has become parallel with the ground, roll your shoulders to the left.
- Return to the starting position.
Weight & 1 Rep Max Calculator
Average Stability Ball Abdominal Twist standards by male, female, weight, age and height
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- beginner8reps22.5lbs1 Rep Max30lbs
- intermediate8reps30lbs40lbs
- advanced8reps35lbs45lbs
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Alternatives & Variations to Stability Ball Abdominal Twist
1. Exercise Ball Crunch
79.2 mSCORESWAPPED 55 TIMESExercise Ball Crunch is a weighted variation of the standard Crunch. By holding a medicine ball, you can add more weight to this usually bodyweight exercise. This is a great variation for anyone looking to make their crunches more challenging.
2. Ab Crunch Machine
96.1 mSCORESWAPPED 30 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
3. Stability Ball Oblique Crunch
38.6 mSCORESWAPPED 21 TIMESStability Ball Oblique Crunches target the side abs or obliques, enhancing core strength and definition. Lying sideways on the ball, you perform a crunch motion, lifting your torso towards the hip. This variation adds an instability challenge, increasing engagement and effectiveness compared to floor crunches.
- Intermediate
- Abs
- Stability (Swiss) Ball
4. Crunches
94 mSCORESWAPPED 12 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
5. Russian Twist
96.2 mSCORESWAPPED 10 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
6. Sit Up
93.8 mSCORESWAPPED 8 TIMESSit Up is one of the most common exercises out there. It’s a bodyweight exercise that targets your core. Sit Ups are very similar to Crunches, however, rather than raising just your shoulder blades off the ground, you raise your entire upper body. This gives you a bit more range of motion than Crunches, however you’ll start to lose some tension in your core at the top of the movement.
7. Stability Ball Russian Twist
36.3 mSCORESWAPPED 8 TIMESStability Ball Russian Twist is a variation on the standard Russian Twist. Similar to other Russian Twists, this is a bodyweight core exercise that targets your obliques. By sitting on a stability ball, you add instability to the movement, which forces your core to work harder to maintain balance. This is a great way to increase the difficulty and effectiveness of the exercise.
- Intermediate
- Abs
- Stability (Swiss) Ball
8. Stability Ball Bicycle Crunch
31.8 mSCORESWAPPED 8 TIMESAn effective core workout, Stability Ball Bicycle Crunches target the obliques and rectus abdominis. The added instability of the ball increases the exercise's difficulty, enhancing core strength and coordination.
- Intermediate
- Abs
- Stability (Swiss) Ball
9. Bicycle Crunch
91.8 mSCORESWAPPED 8 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
10. Leg Pull-In
94.9 mSCORESWAPPED 5 TIMESLeg Pull in is a bodyweight exercise that targets your core. By raising your legs off the ground, you’re already engaging your core. Additionally your core helps to pull your legs in towards your chest.