How to do a Stability Ball Seated Twist
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Stability Ball Seated Twist
Instructions for Proper Form
Performed while seated on a Stability Ball, the Seated Twist involves rotating the torso with or without a weight, focusing on the obliques and overall core strength. This exercise improves spinal mobility and core stability, making it a beneficial addition to any core conditioning routine.
- Sit on a stability ball and grasp a plate in both hands.
- Position the plate in front of your with, at least, a slight bend in your elbow.
- Twist slowly to one side while keeping your core engaged and your back straight.
- Keep your core engaged and hold this position for a moment at the end of the movement.
- Slowly return to the starting position while maintaining tension in your core. Repeat for the opposite side.
- Maintain good posture by keeping your core engaged, shoulders back and chest up.
- You should feel this in your core.
Sets & Reps Calculator
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Alternatives & Variations to Stability Ball Seated Twist
1. Exercise Ball Crunch
79.2 mSCORESWAPPED 12 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. Russian Twist
96.2 mSCORESWAPPED 12 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.
3. Dumbbell Side Bend
38.8 mSCORESWAPPED 10 TIMESDumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.
4. 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.
5. Stability Ball Oblique Crunch
38.6 mSCORESWAPPED 7 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
6. Elbow to Knee Crunch
70.4 mSCORESWAPPED 5 TIMESElbow to Knee Crunch is a bodyweight core exercise that primarily targets the abdominals and obliques. By bringing your opposite elbow to your knee during a crunch, you add a rotational element to the movement, which helps engage your obliques for better core development. This variation offers more intensity and muscle activation compared to a standard crunch.
7. Stability Ball Bicycle Crunch
31.8 mSCORESWAPPED 5 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
8. Plank
92.8 mSCORESWAPPED 5 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
9. Standing Cable Core Twist
48.2 mSCORESWAPPED 5 TIMESStanding Cable Core Twist is a dynamic exercise that targets the entire core, with a particular focus on the obliques. This rotational movement enhances core stability, rotational strength, and the ability to generate power across the body. It's beneficial for athletes and those looking to improve functional strength.
10. Standing Elbow to Knee Crunch
43.5 mSCORESWAPPED 4 TIMESStanding Elbow to Knee Crunch is an isolation exercise that targets the core. By performing this movement from a standing position, you add a functional element, requiring balance and coordination. This exercise can also help improve stability and mobility in your hips and lower body. It's an excellent addition to any core routine for enhancing muscle activation and functional strength.