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.

Method 1
Getting in the Starting Position

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    Sit on your exercise ball. Make sure that your feet are solidly planted on the floor.
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    Walk your feet forwards until your back rests on the ball.
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    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.

Method 2
Performing the Exercise

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    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.
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    Return to the starting position and repeat on the other side.

Method 3
Advanced Version

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    Hold a dumbbell in your arms towards the ceiling as you complete this exercise.

Method 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.

Things You'll Need

  • Exercise ball
  • Yoga mat

Article Info

Categories: Personal Fitness