Looking for a simple but effective way to build core strength and stability? The Physio Ball (PB) Anti-Rotational exercise is a fantastic choice. It targets your deep abdominal muscles and helps train your body to resist rotational forces—key for injury prevention and better performance in everyday activities and sports.
How to Do the PB Anti-Rotational Exercise
Step 1: Set Up
- Stand sideways next to a wall.
- Place a physio ball between your side and the wall.
Step 2: Find Your Stance
- Step the leg closest to the wall slightly back.
- Step the outer leg forward to form a staggered stance.
Step 3: Position Your Hands
- Interlace your fingers to form a fist.
- Press your fist into the center of the ball.
Step 4: Engage Your Core
- Draw your belly button in toward your spine.
- Keep your posture neutral—no arching or rounding of your back.
Step 5: Apply Pressure
- Gently but firmly push the ball into the wall.
- Focus on keeping the pressure steady and controlled.
Tips for Success
- Breathe steadily throughout the exercise.
- Avoid twisting your torso—this is all about resisting rotation.
- Start with short holds (15–30 seconds) and build up as your strength improves.
This is a great addition to any core or stability routine. Just a few sets can go a long way in improving control and posture!