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Waist · Stability Ball
Bent Knee Lying Twist (On Stability Ball)
Bent Knee Lying Twist (On Stability Ball) is a beginner isolation strength exercise that works the abs (waist), with the lower back and abdominals assisting. It needs a stability ball. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Stability Ball
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Obliques · external, internal obliques
Secondary muscles
- Lower Back · erector spinae
- Abdominals · rectus abdominis
How to do Bent Knee Lying Twist (On Stability Ball)
- Lie on your back on the floor with your arms extended out to the sides to form a T shape.
- Place your bent legs on top of an exercise ball.
- Lower your bent knees to one side, keeping your torso and arms flat on the floor.
- Then bring your knees back to the center and lower them to the opposite side. Repeat the movement for the desired number of repetitions.
Form tips
- Keep your shoulders flat on the floor to maximize the stretch in your spine and obliques.
- Move slowly and with control to avoid straining your back.
- Breathe deeply and steadily, exhaling as you lower your knees to the side and inhaling as you bring them back to the center.
Bent Knee Lying Twist (On Stability Ball) alternatives
More abs exercises
Bent Knee Lying Twist (On Stability Ball) FAQ
What muscles does Bent Knee Lying Twist (On Stability Ball) work?
Bent Knee Lying Twist (On Stability Ball) mainly works the abs in the waist (external and internal obliques). The lower back and abdominals work as secondary muscles.
What equipment do you need for Bent Knee Lying Twist (On Stability Ball)?
You need a stability ball.
How many sets and reps of Bent Knee Lying Twist (On Stability Ball) should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bent Knee Lying Twist (On Stability Ball) good for beginners?
Yes. Bent Knee Lying Twist (On Stability Ball) is rated beginner, so it's a sound choice while you learn to train the abs.
How many calories does Bent Knee Lying Twist (On Stability Ball) burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Bent Knee Lying Twist (On Stability Ball)?
Other exercises for the abs include Bent Knee Lying Twist, Resistance Band Lying Bent Knee Raise, Bent Over Twist and Cable Twist.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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