Prone Twist on Stability Ball

준비 자세

1. 01Set up in a plank with hands on the floor under the shoulders and shins on a stability ball.
2. 02Keep the feet together on top of the ball.
3. 03Form a straight line from head to ankles and brace the trunk.
4. 04Push the floor away to keep the shoulder blades stable.

수행

1. 01Rotate the hips and legs to one side, rolling the ball as the legs turn.
2. 02Keep the shoulders square to the floor while the lower body twists.
3. 03Rotate back through center and over to the other side under control.
4. 04Continue alternating sides at a slow, deliberate tempo.

체크포인트

• -Shoulders stay level and stacked over the hands the whole time.
• -The twist comes from the trunk and hips, not from the arms shifting.
• -The ball rolls smoothly without the feet sliding off.
• -The body line stays long, with no hip sag between twists.

흔한 실수

• -Twisting so far that the shoulders rotate with the hips.
• -Rushing the tempo and letting momentum roll the ball.
• -Sagging through the lower back as fatigue builds.
• -Placing the ball at the ankles before controlling it at the shins.