Ball Rotation

Exercise Tips

  • Contract your abdominals the entire time
  • Do not use your legs for an advantage
  • Focus on balance

Ball Rotation

This targets your abdominals and provides a low cardio benefit. It also works your obliques.

Muscle Group

Abdominals, Obliques (Sides)


1 Day a Week to
5 Days a Week


Medicine Ball, Exercise Ball

Cardiovascular Benefit


Muscle Group: Abdominals, Obliques (Sides)

Equipment: Medicine Ball, Exercise Ball

Minimum Frequency: 1 Day a Week

Maximum Frequency: 5 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Abdominals

Starting Position: Lay face up with your back flat on the center of an exercise ball, knees bent and feet flat on the floor. Hold a medicine ball in both hands with your arms fully extended over your chest. Make sure your head, chest, torso and knees are in a straight line.

  1. 1 Twist your arms and upper body to one side until they are parallel with the ground, rolling slightly on the ball. Keep your feet flat on the ground.
  2. 2 Return back to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, alternating sides.

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