Ball Rotation

Teaching points

• Lay on your back with the knees straight and ball between the lower legs
  
  
• Rotate slowly from the hips, lowering the ball towards the ground
  
  
• Try to keep the mid back flat on the floor throughout
  
  
• Once you have reached as far as you are comfortable, return to the start and repeat to the other side

Variations and progressions

• Perform the exercise with the knees bent as shown in the second picture to make it slightly easier

Muscles worked

• Internal Obliques
  
  
• External Obliques
  
  
• Quadratus Lumborum

Alternative exercises

• Medicine ball twist
  
  
• Twisting crunch
  
  
• Sitting twist with a resistance band
  
  
• Standing twist with a resistance band

Related injuries

• Abdominal strain
  
  
• Lower back pain