Ball Plank Twist
- Start this exercise ball exercise in the ball plank knee tuck position
- Kneel on the floor in front of the ball and slide forward so that you are lying over the ball
- Slowly walk your hands forward in front of the ball until your lower legs are situated on top of the ball.
- Contract your abdominals so that your back remains straight in its neutral position.
- Roll the ball forward to bring your knees under your hips so that the ball is under your legs.
Action
- Keep your abdominals contracted and slowly roll your trunk over to one side.
- You will roll to the point where all your weight will be on one leg.
- Do not lock your elbows.
- Keep your feet and legs together.
- Then roll back to midline.
- make sure you maintain control before rolling to the other side
Prime Movers
- Abdominal obliques, shoulders, hips
Physio Tips
- You need to master the Reverse Plank Knee Tuck before attempting this exercise.
- Keep this movement slow and controlled.
- Start with short amplitude movements until you are comfortable with this exercise ball exercise.
Progression
- Start with the ball under your feet rather than your legs to make this exercise harder.
- Try the Front Spin.
Repeat this ball exercise 5 times.
Repeat this ball exercise 10 times.
Repeat this ball exercise 20 times.
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