Bridge on the ball and rotate hand to hand.
Hold your hips high and level, drive the twist from your obliques.
Bridged with your upper back on the ball and hips held high, you rotate your extended arms from side to side, rolling across the shoulders while the obliques drive every degree of the turn. Working through one side at a time, the core has to rotate the torso and hold the bridge simultaneously, so the glute-bridge position quietly doubles the challenge. It is a rotation exercise that trains the twist through a far bigger arc than the seated floor version.
On the floor you sit and swing side to side through a small arc. On the ball you are bridged and roll across your shoulders, so the rotation travels much further and your hips have to stay up throughout. Bigger range, more control required.
Squeeze your glutes hard before each rotation and slow the movement down. Dropping hips usually means you are twisting faster than your bridge can support.
Yes, once bodyweight rotations are smooth, hold a light plate or dumbbell in your pressed-together hands. Keep the arc controlled, the extra leverage grows fast as weight moves away from your chest.
