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Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequency

This low-impact exercise helps your abdominal and leg muscles gain flexibility.

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EditMethod 1 of 4: Getting in the Starting Position

  1. Do a Plank Twist With an Exercise Ball Step 1 Version 2.jpg
    1
    Take your exercise ball and put it somewhere you can move around freely.
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  2. Do a Plank Twist With an Exercise Ball Step 2 Version 2.jpg
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    Kneel with your upper torso on the exercise ball. Roll forward until your hands touch the ground on the other side, then extend yourself even further so that your thighs are on top of the ball instead. Keeping your body horizontal, straighten out your arms and bend your knees so that your feet point towards the ceiling.

EditMethod 2 of 4: Performing the Exercise

  1. Do a Plank Twist With an Exercise Ball Step 3 Version 2.jpg
    1
    Move your hips so that your thighs roll across the ball from side to side. As you rotate you should feel the stretch and pull of your leg muscles and the slight strain of your abs. Do not move your arms or head--this exercise is all about your lower body.
  2. Do a Plank Twist With an Exercise Ball Step 4 Version 2.jpg
    2
    Repeat for the recommended amount of time. However, if you begin to get dizzy or lose your balance, go ahead and take a break before trying again. Change sides.

EditMethod 3 of 4: Advanced Version

  1. Do a Plank Twist With an Exercise Ball Step 5 Version 2.jpg
    1
    To make this exercise more challenging you can increase the amount of time to two or three minutes. You can also try it using only one hand, but that is only if you have good balance and you're already confident about your ability to do the exercise.

EditMethod 4 of 4: Frequency

  1. 1
    Do this exercise for 30 seconds to 1 minute per set. Repeat until you've completed 3 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 3 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.
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EditTips

  • The benefits of this exercise are increased strength and flexibility in your abdominal and legs muscles.

EditWarnings

  • Those with poor balance should be careful when performing this exercise.
  • Potential injuries that may be incurred if this exercise is performed incorrectly are abdominal and leg muscle strains, as well as facial injuries if your arms give out at any time.

EditThings You Need

  • Exercise ball (make sure the size of the ball is suitable to your height)
  • Towel (optional)

EditRelated wikiHows

How to
Do a Reclined Rotation With an Exercise Ball

How to
Do a Kneeling Rotation With an Exercise Ball

How to
Do a Side Twist With an Exercise Ball

How to
Strengthen Your Core

How to
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How to
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Article Info

Categories: Personal Fitness

In other languages:

Español: Cómo hacer una plancha con giro en una bola de ejercicio, Italiano: Come Fare una Rotazione in Plank su una Palla da Allenamento, Português: Como Fazer um Exercício de Prancha Lateral com uma Bola de Exercícios, Русский: выполнять упражнение "Вращение бедер" на гимнастическом мяче

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