How to Do a Stability Ball Torso Twist

One of the best ways to train your core muscles and obliques for overall strength and rotational flexibility is by performing the stability ball torso twist. This exercise has also been called the Russian twist. The torso twist has recently experienced a surge in popularity as professional athletes in baseball, football and golf have discovered how much it enhances their performance. When correctly done, this exercise will protect the spine from injury and strain, and develop well-defined abdominal muscles. The addition of the ball increases your sense of balance and forces your lower body to learn to work harmoniously with your upper body in order to stabilize your torso throughout the movement. Hand-held free weights can be added to increase resistance as you advance. It is important to execute this exercise with proper form.

Things You'll Need

• Stability ball
• Small medicine ball, kettle bell or wrist weights (all optional)

Instructions

1. Sit on the stability ball in an upright position. Slide your hips off the ball and use your feet to “walk” your body forward so that you roll your body out along the ball until your midsection and hips are parallel to the floor. The ball should rest beneath your shoulders and head.

2. Place your feet hip-width apart and flat on the floor. Contract your abdominal and gluteal (hip and buttocks) muscles to keep your body in a straight line. Your knees and calves should be at right angles (90 degrees) to the floor.

3. Intertwine your fingers (unless you are using hand weights). Extend both arms straight out from your shoulders above your body.

4. Keep your arms straight and slowly rotate to one side as completely as possible without losing your balance. Return to center and pause briefly.

5. Repeat by rotating to the opposite side. Return again to center. This completes one repetition of the exercise. Aim for three sets of 12 to 15 repetitions, performed at least two to three times per week.

Tips & Warnings

• You will be more likely to maintain your balance if you remain consciously aware of the location of the ball beneath you. The ball will move slightly from side to side in the opposite direction as your body rotates. Expect this so that you won’t panic because you think that you are falling off of the ball.

• Keep your feet firmly on the floor and your abs pulled in with your hips lifted throughout this movement. This protects your spinal column and avoids hyperextension.

• This is not an easy exercise. Be patient with yourself if you are attempting this for the first time. Wear athletic shoes so that your feet don’t slip.

• Begin slowly and increase speed gradually over time for best results. Rotating too quickly at first can cause loss of balance and lead to injury.

Resources

• Watch this brief video to see exactly how this exercise is done.