Russian Twist With Medicine Ball

Muscles worked

Setup

1. Sit on the floor with your knees bent and feet flat, holding a medicine ball with both hands at chest level.
2. Lean your torso back at a 45-degree angle, creating a 'V' shape with your thighs and upper body.
3. Lift your feet 2-3 inches off the floor to engage the lower abdominals and find your balance on your sit bones.
4. Draw your navel toward your spine and pull your shoulder blades back to maintain a proud chest.

How to do it

1. Exhale and rotate your entire torso to the right, bringing the medicine ball toward the floor beside your right hip.
2. Inhale as you return to the center position with control, keeping the ball at chest height.
3. Exhale and rotate to the left side, ensuring the movement comes from your waist rather than just your arms.
4. Continue alternating sides in a fluid, rhythmic motion while maintaining a stable lower body.

Form checklist

• Keep your spine neutral and avoid rounding your lower back into a 'C' curve.
• Ensure your knees remain relatively still; do not let them sway in the opposite direction of your twist.
• Follow the medicine ball with your eyes to ensure your neck and thoracic spine rotate together.
• Keep the ball close to your torso to maintain better control over the resistance.

Pro tips

• Focus on 'wringing out' your midsection at the end of each rotation to maximize the peak contraction of the obliques.
• Squeeze the medicine ball slightly with both hands to create irradiation, which increases total core tension and stability.

Make it harder

• Straighten your legs fully to increase the lever length, significantly raising the demand on the hip flexors and lower abs.
• Perform the movement with a 'pause and hold' for 2 seconds at the furthest point of each rotation.

Frequently asked

What muscles does the russian twist with medicine ball work?

The russian twist with medicine ball primarily targets the abs and obliques, and also works the erector spinae, glutes, and quadriceps as secondary muscles.

What equipment do you need for the russian twist with medicine ball?

The russian twist with medicine ball uses medicine ball.

Is the russian twist with medicine ball good for beginners?

The russian twist with medicine ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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