Stability-Ball Side Twist Roll

Roll and Side Twist on Stability Ball

1. Starting Position
- Begin by kneeling on the floor in front of the stability ball.
- Place the ball securely against your thighs.
- Hold the ball with both hands, hugging it close to your chest.

2. Engaging Your Core
- Tighten your abdominal muscles to stabilize your body.
- Keep your back straight and your shoulders relaxed.

3. Rolling Backward
- Slowly lean back and roll the ball behind you, allowing it to support your lower back and glutes as you roll.
- Continue rolling back until your shoulders rest on the ball, maintaining balance and control.

4. Transition to Side Twist
- Once you are stable on the ball, shift your weight slightly to one side and lift your opposite arm toward the ceiling.
- Rotate your torso and engage your core as you twist your body to the side, reaching your arm across your body toward the ground.
- Hold this position for a moment, feeling the stretch in your side.

5. Returning to Center
- Slowly return to the center position, using your core for stability.
- Repeat the twist on the opposite side by shifting your weight and reaching your arm across to the other side.

6. Repetition
- Aim for 8 to 12 repetitions on each side.
- Focus on controlled movements and maintaining balance throughout the exercise.

7. Breathing
- Remember to breathe deeply throughout the exercise, exhaling as you twist and inhaling as you return to center.

8. Ending the Exercise
- After completing the desired repetitions, carefully roll back upright, returning to a kneeling position.
- Place the stability ball aside and take a moment to stretch if needed.

Tips for Beginners

- If you're new to this exercise, practice balance on the stability ball before incorporating twists.
- Ensure the ball is properly inflated for optimal support.
- Start with fewer repetitions and gradually increase as your core strength and balance improve.