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Supine Twist - Fitball

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Supine Twist  


Primary Muscles:
 
Erector Spinae,  Obliques

side muscles

SecondaryMuscles:
Rectus Abdominus, Transverse Abdominus
 

 

 Level of Difficulty: (5/10)   

scale 5

 Repetitions:   
  • 10-15 Reps - General toning   

 Instructions  

  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight. 
  • The feet should be shoulder width apart. 
  • Slowly walk your feet forward, as you do so lower your upper body until you body is parellel to the floor . 
  • Position your arms so that they are pointing upwards with your hands together. 
  • When ready slowly rotate your torso to one side moving the arms and chest at the same time.  
Teaching Points    
  • Hips must rotate together with the torso as one unit 
  • Exhale as you rotate the torso and inhale as you return to the centre 

 Adaptations 

  •  Widen your stance 

Progressions

  • Hold a dumbbell in your hands 
  • Move your feet closer together