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Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequency

This rotation exercise is a good workout for your obliques and lower back.

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EditMethod 1 of 4: Getting in the Starting Position

  1. Do a Reclined Rotation With an Exercise Ball Step 1.jpg
    1
    Sit on your exercise ball. Make sure that your feet are solidly planted on the floor.
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  2. Do a Reclined Rotation With an Exercise Ball Step 2.jpg
    2
    Walk your feet forwards until your back rests on the ball.
  3. Do a Reclined Rotation With an Exercise Ball Step 3.jpg
    3
    Hold your head in line with your body and stretch your arms towards the ceiling. Keep your feet planted on the ground and make sure your legs form a 90 degree angle.

EditMethod 2 of 4: Performing the Exercise

  1. Do a Reclined Rotation With an Exercise Ball Step 4.jpg
    1
    Twist your body to the right. Hold your feet steady and keep your backside against the ball and your hips square. Your arms should move to the right as well.
  2. Do a Reclined Rotation With an Exercise Ball Step 5.jpg
    2
    Return to the starting position and repeat on the other side.

EditMethod 3 of 4: Advanced Version

  1. Do a Reclined Rotation With an Exercise Ball Step 6.jpg
    1
    Hold a dumbbell in your arms towards the ceiling as you complete this exercise.

EditMethod 4 of 4: Frequency

  1. 1
    Do 10 repetitions of this exercise per set. Repeat until you have done 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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EditThings You'll Need

  • Exercise ball
  • Yoga mat

EditRelated wikiHows

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Article Info

Categories: Personal Fitness

In other languages:

Español: Cómo hacer un giro reclinado con una pelota de ejercicio, Русский: выполнять повороты, откинувшись назад на гимнастический мяч

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