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How to Do a Reclined Rotation With an Exercise Ball

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequency

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

EditMethod One of Four:
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.
  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 Two of Four:
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 Three of Four:
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 Four of Four:
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.

EditThings You'll Need

  • Exercise ball
  • Yoga mat

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