Ball forward lunge twist exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball forward lunge twist )

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Name of exercise  Resist knee lunge twist w/Medicine Ball
Other names of exercise Ball forward lunge twist
Description of exercise The ball forward lunge twist exercise is a dynamic movement that targets the lower body and core muscles. To perform this exercise, start by standing with your feet hip-width apart and holding a medicine ball at chest level. Take a large step forward with one leg and lower your body until your front thigh is parallel to the ground. As you lunge forward, twist your torso towards the same side as your front leg, keeping the ball at chest level. Push back up to the starting position and repeat on the other side. This exercise helps to improve balance, coordination, and overall lower body strength.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Hold medicine ball in outstretched arms.
  • Step forward with right leg into lunge, move arms to left and twist trunk to left.
  • Step back.
  • Repeat stepping with left leg and twisting to right.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Abdominal, Hip, Knee, Ankle & Foot, Shoulder
    Type of Muscles Pectoral , Abdominal, Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Rotation
    Type of Action Rotation, Flexion, Extension, Abduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved balance and coordination
  • Strengthened leg muscles
  • Increased flexibility in hips and thighs
  • Improved core stability
  • Enhanced athletic performance
  • Improved posture
  • Increased range of motion in hips
  • Improved coordination between upper and lower body
  • Engages multiple muscle groups simultaneously
  • Can be modified for different fitness levels

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Ball forward lunge twist exercise should be avoided if you have any injuries or pain in your lower back, hips, knees, or ankles. It is also not recommended for individuals with balance issues or those who are pregnant. If you have any pre-existing medical conditions such as arthritis or osteoporosis, it is best to consult with a doctor before attempting this exercise. Additionally, if you are new to exercise or have not properly warmed up, it is best to avoid this exercise as it requires a certain level of strength and flexibility. It is important to listen to your body and avoid this exercise if you feel any discomfort or strain.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Maintain proper form and posture throughout
  • Engage core muscles to support the back
  • Keep the ball stable and close to the body
  • Do not overextend the knees or ankles
  • Use a suitable weight and ball size for your fitness level
  • Avoid twisting too far or too quickly
  • Breathe deeply and consistently throughout the exercise
  • Stop immediately if you feel any pain or discomfort
  • Cool down and stretch afterwards

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Back pain
  • Knee pain
  • Hip pain
  • Muscle imbalances

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    Frequently asked questions

     

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