Perch on the ball and carve side to side.
Move slow and controlled, the goal is anti-wobble, not speed.
Sitting on the ball with a slight lean back, your core is switched on before you even move, because the ball punishes any slouch or shift with a wobble. From there, rotating the torso side to side makes the obliques produce the twist while the deeper trunk muscles hold the perch steady, one direction at a time. It is a gentle but honest entry into rotation work, well suited to beginners and anyone rebuilding core control.
It is an entry-level rotation drill, and that is its job. If it feels easy, lean back further, slow the tempo, or extend your arms with a light ball in your hands, or move on to cable and bridged rotation work.
You are twisting faster than your base can handle. Plant your feet wider, brace before each turn, and treat the stillness of the ball as the score you are chasing, not the speed of the twist.
No, keep your hips and knees pointing forward and let the rotation come from your trunk. If the knees swing side to side, the obliques are being cut out of the work.
