Medicine Ball Russian Twist

Body region

• Core

Muscles

Main

• External Oblique
• Internal Oblique

Helps

• Rectus Abdominis
• Iliopsoas

Holds

• Erector Spinae
• Transversus Abdominis

Equipment

• Medicine Ball

Technique

1. Sit on the floor with knees bent, lean back to about 45 degrees and hold a medicine ball in front of your chest.
2. Keep your feet down or lift them for more challenge, and your spine long.
3. Rotate your torso to one side and touch the ball near the floor beside your hip.
4. Rotate to the other side in a controlled rhythm.

Cues

• Turn the ribs, not just the arms.
• Keep the chest lifted.

Common mistakes

• Rounding the lower back.
• Swinging the ball fast without trunk rotation.
• Leaning back too far.

Alternatives

• Stability Ball Russian Twist
• Russian Twist