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Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequency

This low-impact exercise works your abs by using an exercise ball and an easy sideways stretch.

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Method 1 of 4: Getting in the Starting Position

  1. Do a Side Twist With an Exercise Ball Step 1.jpg
    1
    Place your exercise ball on a yoga mat or other surface. Remove anything that could obstruct your movement or hurt you while doing this exercise.
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  2. Do a Side Twist With an Exercise Ball Step 2.jpg
    2
    Sit up as straight as you can on the ball with your legs bent and feet on the floor. Put your arms out to the sides with your palms facing the floor and breathe.

Method 2 of 4: Performing the Exercise

  1. Do a Side Twist With an Exercise Ball Step 3.jpg
    1
    Twist your body at the waist so that you're looking to the right. Your arms should remain perpendicular to your body, but they should rotate to the right along with you.
  2. Do a Side Twist With an Exercise Ball Step 4.jpg
    2
    Return to your original position, then turn so you face the other way. Do this for the recommended number of repetitions for the full effect of the exercise.

Method 3 of 4: Advanced Version

  1. Do a Side Twist With an Exercise Ball Step 5.jpg
    1
    To make this exercise more challenging you can hold dumbbells or other small but heavy things as you twist back and forth. This will certainly wear you out faster, but will also give your arms more definition in the long run.

Method 4 of 4: Frequency

  1. 1
    Do 50 repetitions (twists) of this exercise 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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Tips

  • The benefits of this exercise are increased strength and flexibility in your abdominal muscles.
  • To make this exercise less challenging you can put your arms down for the duration of the exercise, or do whatever you like with them.
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Warnings

  • Potential injuries that may be incurred if this exercise is performed incorrectly are abdominal and shoulder muscle strains.
  • Those with poor balance should be careful when performing this exercise.

Things You Need

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

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Article Info

Categories: Personal Fitness

Recent edits by: ClassicbutModern, Smartbox17, Teresa

In other languages:

Español: Cómo hacer un giro lateral con una pelota de ejercicio, Italiano: Come Fare un Piegamento Laterale con una Gym Ball, Português: Como Fazer Side Twist Com Uma Bola De Exercícios

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