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28 Days of Mindfulness


DAY 13

Put a twist in your routine with these 5 exercises

Elevate these common gym exercises with the Twist Ball for an added challenge.

Try this at-home bodyweight series with a twist. The 2.7 kg (6 lbs) Twist Ball is similar to a medicine ball with a shifting center of sand, which means you’ll have to exercise further control while you move. The Twist Ball increases the strength, stability and mobility challenge of these common gym exercises.

Lead Instructor Trainer Saulo Ouverney demonstrates how you can use this fun prop at home.

1. Squat

Squat image A
Squat image B

Starting position: Standing, pelvis and spine neutral, holding Twist Ball at the base of the neck, elbows angled slightly forward
Inhale: To prepare
Exhale: Keep spine neutral and squat as low as possible
Inhale: Return to start

Complete 10-12 repetitions
Modification: Try inhaling on the squat and exhaling to return to vertical

2. Plank Drag

Plank drag image A
Plank drag image B

Starting position: Plank position, feet shoulder-distance apart, one arm reaching out to side holding handle of Twist Ball
Inhale: To prepare
Exhale: Drag Twist Ball under torso, keeping hips as low as possible and rotating spine
Inhale: Return to start

Complete 5-10 repetitions on each side
Decrease challenge: Start in quadruped position on hands and knees

3. Tribal Squat

Tribal Squat image A
Tribal Squat image B

Starting position: Standing, legs apart and turned out, one arm reaching overhead, holding handle of Twist Ball
Inhale: To prepare
Exhale: Keep arm straight up toward ceiling and squat, reaching other down to floor and rotating torso
Inhale: Return to start

Complete 5-10 repetitions on each side

4. Single Leg Lift

Single Leg lift image A
Singel Leg lift image B

Starting position: Forearm quadruped position, one leg long, Twist Ball handle around ankle, pelvis and spine neutral
Inhale: To prepare
Exhale: Keep leg long and lift Twist Ball, maintaining neutral spine
Inhale: Lower ball

Complete 8-12 repetitions on each side

5. Front to Side Swing

Front to Side swing image A
Front to Side swing image B

Starting position: Standing, feet wide, holding handle of Twist Ball in one hand

On a smooth breath swing ball out to the side, then swing ball down in front of torso and to the other side, turning body to that side, swing ball down in front again and out to the side

Continue swinging ball in a smooth movement allowing legs and body to respond to the movement

Read more from the 28 Days of Mindfulness