Videos
Instructions
- Sit on the floor with knees bent and feet flat.
- Hold the medicine ball close to your chest.
- Lean back slightly to engage your core, keeping your back straight.
- Lift your feet slightly off the floor if able for added difficulty.
- Twist your torso to the right, bringing the ball beside your hip.
- Return to center then twist to the left side.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your back straight and chest lifted throughout the movement.
- Rotate from your torso, not just your arms.
- Engage your abs fully to control the twist motion.
Breathing Tips
- Exhale as you twist to each side.
- Inhale as you return to the center.
Medical restrictions
- Lower back injuries
- Severe spinal disc issues
- Pregnancy beyond first trimester
How do I perform Russian Twists with a medicine ball correctly?
To perform Russian Twists with a medicine ball correctly, sit with knees bent, hold the ball at your chest, lean back slightly, and rotate your torso side to side without rounding your back to ensure maximum core engagement and avoid injury.
What muscles do Russian Twists with a medicine ball work?
Russian Twists with a medicine ball primarily work the abdominal muscles, especially the obliques, and also engage the lower back and hip flexors for balance and rotational strength.
Is the Russian Twist with a medicine ball safe for lower back pain?
The Russian Twist with a medicine ball may not be safe for individuals with lower back pain due to the rotational stress placed on the spine; consult a physiotherapist before including it in your routine.
Can I do Russian Twists with a medicine ball every day?
While you can include Russian Twists with a medicine ball in your core routine multiple times per week, daily performance is not recommended as your core muscles also need adequate recovery for optimal development and injury prevention.
The Russian Twist with Medicine Ball is a core-strengthening exercise that enhances rotational stability, improves balance, and increases abdominal endurance. This exercise involves twisting your torso side to side while holding a medicine ball, effectively targeting the entire abdominal region with a particular emphasis on the obliques. It also engages stabilising muscles in the lower back and hip flexors to maintain balance during the movement. The added resistance from the medicine ball intensifies the exercise, making it suitable for individuals looking to build a strong, defined core and improve functional rotation strength crucial for sports and daily activities. Incorporating the Russian Twist with Medicine Ball into your routine can support better posture, reduce the risk of back injuries, and enhance overall core stability for optimal athletic performance and injury prevention.