Stability-Ball Torso Scissors

Exercise Name: Torso Scissors on Stability Ball

Equipment: Stability ball (also known as a Swiss ball)

Instructions:

1. Starting Position:

   • Sit on the stability ball and walk your feet forward, allowing the ball to roll under your lower back.

   • Your feet should be flat on the floor, hip-width apart, providing stability.

2. Positioning:

   • Engage your core and lean back onto the ball, keeping your body in a straight line from head to knees.

   • Place your hands on the ball or cross them over your chest for added stability. Ensure your elbows are positioned comfortably.

3. Movement:

   • Begin with your feet together and lift your legs slightly off the ground, keeping them straight.

   • Open your legs in a scissor motion, spreading them apart while maintaining control.

   • Bring them back together, then repeat the scissor motion for a set number of reps.

4. Breathing:

   • Inhale as you prepare to open your legs, and exhale as you bring them back together.

   • Focus on maintaining steady and controlled movements throughout the exercise.

5. Tips:

   • Keep your core engaged throughout the movement to protect your lower back.

   • Avoid arching your back; maintain a neutral spine.

   • If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength and confidence.

6. Ending Position:

   • After completing your set, gently roll the ball back up to a seated position.

   • Take a moment to stretch your back and legs before continuing with your workout.