Weighted Seated Twist (On Stability Ball)

Setup

1. 01Sit tall on a stability ball with feet flat and about shoulder width apart.
2. 02Hold a plate or medicine ball at the chest, or with arms extended for more challenge.
3. 03Stack the ribs over the pelvis and brace lightly.
4. 04Keep the knees at roughly 90 degrees with weight through the heels.

Execution

1. 01Rotate the torso to one side as far as you can without the hips turning.
2. 02Pause briefly at end range.
3. 03Rotate back through center to the other side under control.
4. 04Alternate sides while staying tall on the ball throughout.

Checkpoints

• -Hips and the ball stay square to the front; only the torso turns.
• -Sitting height stays constant with no sinking into the ball.
• -The head follows the sternum through the rotation.
• -Feet stay planted and quiet.

Common mistakes

• -Letting the ball wobble and the hips rotate with the shoulders.
• -Slumping into a rounded spine to get more apparent rotation.
• -Twisting fast enough that momentum replaces muscle tension.
• -Placing the feet too narrow, making the base needlessly shaky.