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Stability Ball Abdominal Twist
A rotational core exercise using a stability ball that targets obliques and rectus abdominis to build rotational strength, stability, and core definition; commonly scaled with added weight for progression.
About Exercise
Equipment
Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Lower Back, Hip Flexors
Accessory Muscles
Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Lower Back
5/10Erector Spinae
Hip Flexors
3/10Iliopsoas
Glutes
2/10Glute Max
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on the stability ball and walk feet forward until upper back and head rest on the ball, lifting hips to form a straight line from knees to shoulders with feet shoulder-width apart on the ground.
- Brace your core to stabilize on the ball.
- Rotate torso to one side, rolling shoulder toward the ball while keeping hips stable.
- Hold the twist briefly, contracting obliques.
- Return to center with control.
- Repeat to the opposite side.
- Alternate sides smoothly.
Coaching Tips
Form Cues
- Initiate from obliques
- Keep hips stable
- Maintain straight line
- Control the rotation
- Brace core throughout
Breathing
Inhale as you return to center; exhale during the twist while bracing your core.
Tempo
2-1-2
Range of Motion
Twist until shoulders are 45 degrees from center, keeping hips level and back straight without excessive spinal rotation.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Stop if spinal strain occurs
- Use smaller range if balance is poor
- Ensure ball is properly inflated
Spotting
Not typically needed; perform in open space for safety, or use wall for beginner support.
Common Mistakes
- Using momentum from arms
- Hunching the back
- Allowing hips to dip
- Twisting too far beyond comfort
- Not engaging core fully
When to Avoid
- Acute lower back injury
- Recent abdominal surgery
- Severe balance issues
Flexibility Needed
- Adequate spinal rotation mobility
- Shoulder flexion for arm position
Build Up First
- Basic core bracing competency
- Familiarity with stability ball balance
Also known as
Stability Ball Russian Twist, Oblique Twist
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