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17.10.2014

Stability ball twist, cable crossover alternative - For You

Author: admin
The russian twist performed on a stability (swiss) ball is an excellent recruiter of the cores stabilisers and rotating muscles. Choose a suitably sized stability ball and start in a seated position (when seated your knees should be approx 90 degrees).
Roll down the ball until the shoulders and head are supported by the ball and the hips and thighs are parallel with the floor. With knees bent and ball behind back, slowly roll backwards until ball is under shoulders and back is straight. Once this technique has been perfected resistance can be added in the form of a dumbell or medicine ball.


Position a stability ball between your feet and extend both legs up towards the ceiling, just above your hips, knees slightly bent.
Brace your abs in tight (as if preparing for someone to punch your stomach) and use your lower body to start the movement by bending your knees, sitting back into your hips, and reaching the ball down across the outside of your left leg. Draw your abs in tight, keep your weight in your arms (chest lifted off the ball), and extend both legs out straight behind you, feet about hip-width apart. Bring both arms overhead and hold onto the bottom of couch or a heavy medicine ball (as shown). Gently squeeze into the ball, draw your abs in tight, and press your ribcage into the floor as you carefully move the ball to the right, lowering both legs towards the floor (only go as far toward floor as you can without dropping to the side).


Press the ball back up to the ceiling and repeat to the left, alternating sides for one minute.
Once you are stabilized on the ball, slowly roll the ball away from your body to increase the lever length and add stress on the abdominal region.
Then, perform one pushup by bending your elbows to the sides and lowering your body towards (but not touching) the floor, maintaining a straight spine.Straighten back up to plank position and twist your torso to the right, reaching your right arm up to the ceiling, into a side plank position.



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Comments to “Stability ball twist”

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