How To Do Stability Ball Core Rotation

By: Chris Freytag, CPT

Chris Freytag demonstrating core rotation on a stability ball wearing black yoga pants

Stability Ball Core Rotation is a unique exercise that strengthens the core muscles including abdominals, low back, glutes and legs. This moves places your upper body on top of the stability ball to create an unstable surface and challenging more and deeper muscles to kick in and help. If you learn how to do Stability Ball Core Rotation you will challenge your core muscles in a new way as well as learning how to stabilize and balance; important tools especially as we age.

When you learn Stability Ball Core Rotation, it is important to start by sitting on the ball and gaining awareness of how your body moves with the ball. Once you feel stable, roll your back down and off the ball so that only you shoulders remain. Spread your feet apart wider for more assistance from your legs, or pull them in closer together to make this more challenging. Once you start moving and turning from side to side be sure to go slowly and focus on drawing your abdominals in and tightening your glutes.

The stability ball is a great tool, especially when it comes to core strength. This ball will teach you to use the transverse abdominus, a deep muscle in your abs that keeps your back strong, your belly flat and your posture tall. The balls come in larger and smaller sizes. Generally those people who are 5’4” and under will use the smaller ball and taller or bigger people will go with the bigger ball. If you are unsure which to use, go for a bigger ball during this move.

Here are the steps to performing Stability Ball Core Rotation:

1) Start on your back with a stability ball held between your hands straight up over chest and legs straight up over hips.

2) Slowly lower arms behind head and legs toward floor until you are in a V-shape. Tighten abs to keep low back pressed into the floor.

3) Pull hands and feet back to start and pass ball to your feet. Lower to a V again and return to start passing back to hands.

Targets: core


(This will help us personalize your experience so that you can get the best advice possible from us!)
Skip to content