• Progress core and overall body stability.
  • Strengthen the body in all planes of motion.
  • Encourage postural strength and endurance.
  • Increase lean muscle mass.

Targeted Muscles

  • Deep Abdominal Musculature
  • Waist Musculature
  • Back Musculature
  • Back of Hip and Leg Musculature
  • Inner and Outer Hip Musculature

How to Perform

1Begin with a swiss ball resting under your head and shoulders.
2Extend arms straight out from the shoulders.
3Engage you core by drawing your belly button in.
4Engage glute musculature to keep hips up.
5Slowly move upper and lower body laterally to the right away from the center of the ball. Push your left shoulder into the ball and grounding through your feet. Hold 6 seconds.
6Slowly move back to center and repeat on the other side. Hold 6 seconds. Be mindful to not allow the hips to drop or twist in transition.

Common Challenges

  • It’s common when beginning this exercise for the spine and hips to twist and loose stability. Ensure your hips, core and shoulders stay parallel with the floor.
  • The arms may become loose and drop back towards the floor. Keep them strong and straight out from the shoulder joint.
  • Lastly, the lower body’s stability can be stronger than the upper, making the lower body move more out to the side then the upper body. Ensure the two stay connected through out the exercise.

Load Sets Reps Tempo Rest
Body Weight 2 6 Hold 6 sec on each side 45 sec to 1 min depending on exercise response

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