How to do a Stability Ball Seated Twist
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About 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.
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Alternative Exercises to Stability Ball Seated Twist
1. Exercise Ball Crunch
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2. Russian Twist
96.2 mSCORESWAPPED 8 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.
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3. Bicycle Crunch
91.8 mSCORESWAPPED 7 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.
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4. Vertical Knee Raise
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5. Standing Cable Core Twist
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6. Leg Raises with Stability Ball
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7. Crunches
94 mSCORESWAPPED 5 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.
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9. Stability Ball Roll Out
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