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Strengthens all abdominal (especially oblique) and stabilizer muscles.

Starting Position (Figure 1)

  • Roll out over the ball and position yourself so that your feet and legs can grasp the sides of the ball.

  • Straighten your body as a rigid plank from head to toe.

  • Pull your abdominal muscles in.

  • Place your hands at the level of your shoulders, and a comfortable width apart.


  • Rotate lower body so that one hip drops towards the floor, and the other up towards the ceiling (Figure 2).

  • Come back to center.

  • Repeat on the other side (Figure 3).




2 seconds to one side

Do not hold

2 seconds to the other side



Repeat 10 times on each side






  • Keep your body in perfect alignment.

  • Do not let your head drop or your lower back sag down.

  • Do not strain your neck or shoulders.

  • To increase the difficulty of this exercise, increase the tempo.

General Caution and Disclaimer

As with any exercise, always exercise caution.  If you have any concern about your ability to perform an exercise, consult your physician first.  If an exercise begins to hurt you in any way, discontinue the exercise immediately.


2008 Hydration Health & Fitness, LLC




Figure 1

Figure 2

Figure 3