- With weight plate or medicine ball in hand, sit on stability
ball. Roll body down and lie with back on ball, hips nearly straight,
and feet apart on floor. Hold onto weight with both hands with
arms extending straight upward.
- Turn torso to one side while keeping arms straight and perpendicular
to torso throughout movement.
- Return weight back over shoulders by rotating torso to original
position. Continue lowering weight to opposite side. Repeat.
- Both arms should be kept straight and perpendicular to torso.
Hips should also be kept nearly straight, only slightly bent.
See Spot Reduction
- This movement involves both spinal
rotation and hip external
rotation. Because leg to the opposite side of added weight
acts to counter weight's resistance, greatest downward force
onto floor is placed on foot nearest side of added weight. Since
foot of near leg provides more secured base of support, external
rotation of near hip provides significantly more torque as compared
to relatively passive internal rotation of far hip.