The Weighted Seated Twist on a Stability Ball is an advanced core exercise that targets the obliques, lower back, and shoulders. This exercise uses a dumbbell to increase the intensity of the twist.
How to perform
To perform the Weighted Seated Twist on a Stability Ball, follow these steps:1. Sit on a stability ball with your feet planted firmly on the ground, hip-width apart. Hold a dumbbell with both hands close to your chest, elbows bent.
2. Engage your core muscles and maintain a straight back as you lean back slightly, keeping your balance on the stability ball.
3. Slowly rotate your torso to one side, bringing the dumbbell towards the outside of your body. Keep your back straight and your hips facing forward throughout the movement.
4. Hold the twist for a brief moment to engage the oblique muscles before returning to the starting position.
5. Repeat the twist on the other side, rotating your torso and bringing the dumbbell towards the outside of your body.
6. Perform 10-12 repetitions on each side, focusing on controlled movements and engaging your core muscles throughout.
7. To increase the intensity of the exercise, you can use a heavier dumbbell or increase the number of repetitions.
8. Remember to breathe steadily throughout the exercise and maintain proper form to avoid strain on your lower back.
Equipment required
Weighted
Weighted equipment consists of items such as dumbbells, kettlebells, and weighted vests that are used to add resistance to exercises. This type of equipment is commonly used in strength training and resistance exercises to increase muscle strength, endurance, and overall fitness level. It allows individuals to progressively overload their muscles, leading to improved muscle growth and enhanced performance. Weighted equipment is versatile and can be incorporated into various workouts such as weightlifting, bodyweight exercises, and cardiovascular activities.