How to do the Prone Twist On Stability Ball
Prone Twist On Stability Ball is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using stability ball, it falls under the balance category. Secondary muscles engaged include Obliques and Lower Back.
Prone Twist On Stability Ball demonstration · © GymiaFit
Prone Twist On Stability Ball at a glance
- Primary muscles
- Abs
- Secondary muscles
- Obliques, Lower Back
- Equipment
- Stability Ball
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Prone Twist On Stability Ball step by step
- 1Start by lying face down on a stability ball with your feet shoulder-width apart and your toes touching the ground.
- 2Place your hands behind your head or cross them over your chest.
- 3Engage your core muscles and slowly lift your upper body off the ball, keeping your back straight.
- 4Rotate your torso to one side, bringing your shoulder towards your hip. Keep your hips and legs stable throughout the movement.
- 5Pause for a moment, then return to the starting position.
- 6Repeat the rotation to the other side.
- 7Continue alternating sides for the desired number of repetitions.
Prone Twist On Stability Ball — questions
What muscles does the Prone Twist On Stability Ball work?
The Prone Twist On Stability Ball primarily targets the Abs. It also recruits the Obliques, Lower Back as secondary movers.
What equipment do I need for the Prone Twist On Stability Ball?
You need stability ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Prone Twist On Stability Ball suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Prone Twist On Stability Ball?
Crunch (on Stability Ball, Arms Straight), Crunch (on Stability Ball), Pull-in (on Stability Ball) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Prone Twist On Stability Ball demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.