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

( Ball squat twist )

View Report

–

Name of exercise  Resist knee/ankle squat twist w/ball
Other names of exercise Ball squat twist
Description of exercise The ball squat twist is a dynamic exercise that targets the lower body and core muscles. To perform this exercise, you will need an exercise ball and some space to move around. Begin by standing with your feet shoulder-width apart and holding the exercise ball in front of your chest. Squat down until your thighs are parallel to the ground, keeping your back straight and your weight in your heels. As you come up from the squat, twist your torso to one side, bringing the exercise ball towards your hip. Then, return to the starting position and repeat on the other side. This exercise helps improve balance, stability, and overall 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
  • Squat with one leg in front of other, holding ball in front of body with both hands as shown.
  • Stay in squat position and move ball from left to right.
  • Repeat.

    • –

    Video Tutorial

     

    Body Part Knee, Ankle & Foot
    Type of Muscles Quadriceps, Calf or Foot
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Rotation, Horizontal Abduction, Horizontal Adduction
    Type of Action Rotation

    Benefits of exercise

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

  • Builds leg strength
  • Improves balance
  • Increases core stability
  • Targets multiple muscle groups
  • Enhances coordination
  • Can be done with or without equipment
  • Helps with weight loss
  • Can be modified for different fitness levels
  • Engages the glutes and hamstrings
  • Can improve athletic performance

    •  

    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 squat twist exercise should be avoided if you have any existing knee or back injuries. The twisting motion can put strain on these areas and worsen your condition. It is also not recommended for those who are pregnant or have recently undergone abdominal surgery. Additionally, if you experience any pain or discomfort during the exercise, it is important to stop and consult with a medical professional. It is always important to listen to your body and avoid any exercises that may cause harm or exacerbate existing injuries. It is best to consult with a trainer or doctor before attempting this exercise if you have any concerns.

    • 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
  • Use a stable and sturdy exercise ball
  • Keep your feet hip-width apart
  • Engage your core muscles throughout the exercise
  • Maintain proper form and alignment
  • Start with a light weight and gradually increase as you become comfortable
  • Avoid twisting too far or too quickly
  • Breathe evenly throughout the exercise
  • Listen to your body and stop if you experience pain or discomfort
  • Consult a fitness professional if you are new to this exercise.

    • Helpful in Diseases

  • arthritis
  • obesity
  • osteoporosis
  • diabetes
  • heart disease
  • hypertension
  • back pain
  • joint pain
  • muscle weakness
  • balance disorders
  • multiple sclerosis
  • fibromyalgia

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleWeighted Torso twist exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleFront back ankle ball rolls exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR