Exercise guide · Intermediate · Compound

Prone Twist on Stability Ball: How to Do It & Muscles Worked

The prone twist on stability ball is a core exercise that targets the abs, obliques, and lower back. It requires balance and coordination due to the instability of the ball, and involves rotating the torso while maintaining stability through the hips and legs.

Primary muscles
Abs
Secondary muscles
Obliques
Equipment
Stability Ball
Level · type
Intermediate · Compound
Demonstration of the prone twist on stability ball
Front view: muscles worked by the prone twist on stability ball. Primary: abs. Secondary: obliques.
Back view: muscles worked by the prone twist on stability ball. Primary: abs. Secondary: obliques.
Primary Secondary

How to do the prone twist on stability ball

  1. Step 1: Start by lying face down on a stability ball with your feet shoulder-width apart and your toes touching the ground.
  2. Step 2: Place your hands behind your head or cross them over your chest.
  3. Step 3: Engage your core muscles and slowly lift your upper body off the ball, keeping your back straight.
  4. Step 4: Rotate your torso to one side, bringing your shoulder towards your hip. Keep your hips and legs stable throughout the movement.
  5. Step 5: Pause for a moment, then return to the starting position.
  6. Step 6: Repeat the rotation to the other side.
  7. Step 7: Continue alternating sides for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the prone twist on stability ball by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Prone Twist on Stability Ball alternatives

More exercises that train the abs as their main target:

More abs exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.