Tighten Your Waist With Two Dumbbell Ball Anti-Rotations for Your Deep Core Muscles

The deep muscles of the core (the obliques and transverse abdominis) are best worked in an "anti-rotation" capacity...which means working AGAINST that twisting movement that is so damaging to the lower back.

That's where this exercise comes into play.

Because what you're going to do is shift a pair of dumbbells to either side of your body, doing your best NOT to twist during the movement.

It's tough and EXTREMELY effective.

How To Perform Ball Anti-Rotations For Waist-Tightening:

For this exercise, you will need two dumbbells and a Swiss Ball. Start light...I'm just using a pair of 35 lb dumbbells in the demo.

Lie on your back with your knees bent and your feet fairly wide apart - you'll need a good base of support for this exercise so that you don't roll off to the side of the ball.

Hold two equal-weight dumbells at arms-length directly above you. Keep them pushed TIGHTLY together while doing this exercise (if they're separated, they'll move around more, making the exercise less efficient).

Now, keeping your head facing directly up/forwards and your hips horizontal, lower both of the dumbells slowly and under complete control down to the left. Hold your breath and tighten up your midsection as you come down to the fully-rotated position.

Prepare to push hard against the ground with your left foot to maintain your balance.

Your left arm is going to bend to about 90 degrees at the elbow as you lower the dumbells to the side while your right arm should stay relatively straight.

Torque is what makes the exercise so valuable....you're using the obliques to FIGHT the potential rotation that dumbbells are trying to force into your core. Bending your lower arm is critical to keeping the right position.

Since you're using two separate dumbbells, it's going to create a very different stress on the entire abdominal area than anything you've experienced before.

When you're at the bottom, your upper left arm will be contacting the surface of the ball (don't let it rest...keep tension on!). Now reverse the direction by simultaneously pulling with your right arm and pushing with your left arm. The right arm movement is similar to a rear delt lateral while the left arm movement is similar to a dumbbell press.

Remember to keep the dumbbells pushed together tightly! The opposing tension in the abs really puts a lot of torque across the whole area. Be very sure you're not just pushing with the bottom arm but that you're also pulling with the top arm.

I recommend holding your breath briefly as you come down into the bottom position, to maximize core stability and strength. If you breath at that point, it will destabilize the core. Breathing out should happen as you bring the dumbbels back up...through pursed lips, as though blowing up a balloon.

It's very important that you DO NOT bounce out of the bottom position....try to feel a stretch in the right side as you use a pause then a deliberate change of direction.

Even though this exercise is designed to be far more effective and safer than a normal twist, if you have any lower back pain issues, this exercise does put some degree of stress on the lower back. If you do try it, go very light and take it very slowly.

Bring the dumbbells back up to the top position.

Then come down to the right.

Tricks For Tightening Your Waist More Effectively:

1. Changing the arc

You can bring the dumbbells down at various angles to the torso to change where the exercise hits your abs. By bringing them down higher up beside your head, you'll hit the upper areas of your obliques. By bringing them down towards your hip, you'll hit the lower areas of your obliques. Just remember to always keep your head looking straight up and set your feet wide apart for the best base of support.

2. When using heavier weight...