Your Stability Ball is your Best Buddy

Dynamic Torso Rotations with your Stability Ball

***Exercise Videos Located on Right-Sided Menu Bar --->***

Muscles Worked

Abdominal Muscles

Shoulder Muscles

Upper Back Muscles

Buy an Exercise Ball

This exercise is one of the more challenging maneuvers you can perform with an exercise ball. It's great for any sports workout due to the explosive movement that's required. Baseball, golf, tennis, bowling, football, basketball, bowling, you name it!

Your obliques can often determine your fate as an athlete. They can take you from being "good" to being "great". Are you ready to get started?

The Exercise

Again, you can create any sort of exercise to create rotation around the axis of your backbone that would potentially work the obliques. Be creative and make sure to add a good bit of variation to your workouts. This is one of the best pieces of advice I ever received.

Grab your exercise ball and a bottle of water. You'll need it later.

Begin by placing the exercise ball at your upper back. Keeping your back straight, place your feet squarely on the ground and keep your knees bent at a 90 degree angle. Your back should remain exactly flat throughout the movement. So tighten that butt!

Extend your arms straight above your chest.

From this position, forcefully rotate your body by contracting your upper back muscles, shoulder muscles and obliques. You'll end up in a position in which one elbow is contacting the ball and subsequently supporting the rest of your body.

Now, return to the starting position with the ball under your upper back. Repeat the movement, only to the opposite side. Be explosive!

Again, keep your back flat throughout the movement. This will ensure adequate core stabilizer engagement.

Do it again! Again! Again!

When focusing on the development of power and superior strength, perform 6-8 movements per side in a set so as not to become too fatigued. Include a 60-90 second break between sets and start again. Good luck!

Step 1: Lay with your exercise ball positioned on your upper back. Extend your arms above you.
Step 2: Forcefully rotate your torso to one side, ending with your elbow supporting your weight on the exercise ball.
Step 3: Return to the starting position and repeat.

Come back and let us know how it goes!

Top of Page

Have Something To Say? Say It Here!

Questions? Comments? Stories? Let's hear what you have to say!

Enter Your Title

Tell Us Your Story! [ ? ]

Close Help Entering your story is easy to do. Just type!... Your story will appear on a Web page exactly the way you enter it here. You can wrap a word in square brackets to make it appear bold. For example [my story] would show as my story on the Web page containing your story. TIP: Since most people scan Web pages, include your best thoughts in your first paragraph.

Upload 1-4 Pictures or Graphics (optional) [ ? ]

Close Help Do you have some pictures or graphics to add? Great! Click the button and find the first one on your computer. Select it and click on the button to choose it. Then click on the link if you want to upload up to 3 more images.

Add a Picture/Graphic Caption (optional) 

Click here to upload more images (optional)

Add a Picture/Graphic Caption (optional) 

Add a Picture/Graphic Caption (optional) 

Add a Picture/Graphic Caption (optional) 

Author Information (optional)

To receive credit as the author, enter your information below.

Your Name	(first or full name)
Your Location	(ex. City, State, Country)

Submit Your Contribution

Check box to agree to these submission guidelines.

(You can preview and edit on the next page)

Return from Stability Ball Dynamic Torso Rotation to Ab Workouts

Return from Stability Ball Dynamic Torso Rotation to the Smart Strength Training Homepage

Top of Page