How to Do a Scissors Twist With an Exercise Ball

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequency

This high-impact exercise strengthens your abs, arms, and legs in a simple yet strenuous movement.

Method 1
Getting in the Starting Position

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    Put your exercise ball in an open space. Make sure there's nothing nearby that could distract or hurt you as you exercise.
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    Lie down on your back with one of your legs on top of the ball and the other right next to it on the ground. Prop yourself up slightly on your elbows so that you're looking at the ball, with your hands pressed palm-down to the ground.

Method 2
Performing the Exercise

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    Squeeze the ball between your lower legs/ankles and lift it up from the ground. Support it mostly with your lower leg, really exerting that thigh.
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    Twist the ball slightly to one side and hold it in the air for several seconds.
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    Return to your original position.
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    Switch your legs so that the one previously on top is on the bottom and vice versa. Repeat the exercise with alternating legs. Do this for the recommended number of repetitions.

Method 3
Advanced Version

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    To make this exercise more challenging you can try doing crunches along with the twisting movement. As you hoist the ball up, bring your arms behind your head and raise your upper body for the same amount of time that you hold the ball, then lower it in similar accordance.

Method 4
Frequency

  1. 1
    Do 10 repetitions of this exercise per set. Repeat until you've completed 2 sets.
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    In order to start seeing/feeling results, aim to do 2 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Tips

  • The benefits of this exercise are increased strength and flexibility in your arms, legs, and core muscles.

Warnings

  • Potential injuries that may be incurred if this exercise is performed incorrectly are arm and leg muscle strains.
  • Those with poor upper body strength should be careful when performing this exercise.

Things You Need

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

Article Info

Categories: Personal Fitness