Medicine Ball Russian Twists
Primary Muscle Group: Abdominals, Obliques
Secondary Muscle Group: lower back, Hip Flexors
Equipment Needed: Medicine Ball
The Benefits of Medicine Ball Russian Twists
Medicine Ball Russian Twists are an excellent ab exercise that targets all parts of your six pack (abdominal muscles) including your obliques. If you want to get a six pack and a toned waistline then this should be one of your ‘go to’ exercises because it does just that. The key element to this exercise is the twisting motion whilst holding the Medicine Ball as it hits all your muscle fibres around the waist and across your tummy which will give you a flat stomach with defined abs! Another benefit is that you can also perform this exercise with or without the medicine ball, making it suitable for most fitness levels.
If you are looking for ways to develop your abs, you should check out our ab workout plans that have been designed and tested by industry experts. We have both plans that require absolutely no equipment and others that require a gym. You can chose from our Free Workout Plans or our affordable, full workout plans with coaching.
The Risks of doing Medicine Ball Russian Twists
You should start doing this exercise slowly and with caution. If you core isn’t strong enough you can end up trying to use your back to compensate and could result in injuring your lower back. With that said, we recommend that you start with no weight and build up to adding a medicine ball.
So before giving Medicine Ball Russian Twists a go, here's exactly how to do them without risking pain or injury.
How To Do Medicine Ball Russian Twists
1. Sit with knees bent and feet flat on the floor, holding medicine ball to your chest.
2. Lean back slightly at a 45-degree angle to the floor and engaging your core.
3. Keep feet flexed with heels lightly touching the floor.
4. Rotate to the right, keeping the ball at your chest, and twist from your low back.
5. Return to the starting position, then rotate to the left.
For Perfect Technique
• Use a yoga mat to perform this exercise on.
• Maintain a right core throughout to ensure that you really target your core.
• Use a medicine ball that will challenge you and that you can still get the correct form with.
Once you have mastered the Medicine Ball Russian Twists exercise you can try alternative exercises that target similar muscle groups such as;
Ab Wheel Roll Out
1) Start by go down on all fours, grab the ab roller with your hands and lift your feet off the ground.
2) Engage your core, as well as your arms and your glutes.
3) Gently push the roller away from straighten your back so your arms are perpendicular to your body.
4) Repeat the movement the other way around on the way up from the ground, so move your arm first then push your bum back.
How To Do Weighted Decline Crunch
1. Set a bench on a decline and double check to make sure its secure including the foot rests.
2. Sit on the decline bench with your knees bent and your feet under the padded bar.
3. Hold a dumbbell, weight plate, or medicine ball across your chest or above your head.(above your head makes the exercise harder) and lie flat on the bench.
4. Raise your torso up to bring your chest halfway to your knees and your starting position and hold for a second.
5. Return to the starting position.
The Medicine Ball Russian Twists is an advanced abdominal exercise but once you master the technique it will develop your abs to the next level. Remember, you can’t spot reduce fat so low body fat is the key to having an excellent 6 pack, however, this will develop your abs and make them more prominent.