Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
IntermediateIsolationOther
Prone Twist On Stability Ball
Abs · Core
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Start by lying face down on a stability ball with your feet shoulder-width apart and your toes touching the ground.
- 2
Place your hands behind your head or cross them over your chest.
- 3
Engage your core muscles and slowly lift your upper body off the ball, keeping your back straight.
- 4
Rotate your torso to one side, bringing your shoulder towards your hip. Keep your hips and legs stable throughout the movement.
- 5
Pause for a moment, then return to the starting position.
- 6
Repeat the rotation to the other side.
- 7
Continue alternating sides for the desired number of repetitions.
Muscles worked
Primary
Abs
obliques
Secondary
obliqueslower back
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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