Russian Twist (with Medicine Ball)
How to do it
Starting position
- Sit on the floor, bend your knees, and place your feet on the floor.
- Lean your upper body back slightly to create tension in your abs.
- Hold the medicine ball firmly in front of your chest with both hands.
Movement
- Slowly rotate your upper body to the right.
- Pause briefly, then rotate to the opposite side, the left.
- Alternate sides and repeat for the designated number of reps.
Breathing
Exhale as you rotate and inhale as you return to center.
Trainer tips
- Keep your chest up and keep your back straight
- Move the ball from side to side, following it with your eyes
- Rotate with your obliques and keep your pelvis fixed
Cautions
- If your back rounds, it loads your lumbar spine and can cause pain, so tighten your abs.
- If you twist quickly using momentum, it strains your lower back, so control your speed.
- Swinging the ball side to side with only the arms
Exercise info
| Primary muscles |  Obliques |
|---|---|
| Secondary muscles | Abs · Lower back |
| Equipment |  Medicine ball |
| Movement pattern | Core |
| Rep range | 12–20 reps |
12 similar exercises
Representative exercise: Russian Twist (with Medicine Ball)
- Russian Twist
- Standing Russian Twist
- Weighted Russian Twist
- Single Russian Twist
- Sitting Russian Twist on a Chair
- Weighted Bottle Russian Twist with Legs Elevated
- Weighted Russian Twist (VERSION 2)
- Russian Twist (on Stability Ball Arms Straight)
- Russian Twist with Hands on Chest
- Lying Russian Twist
- Dumbbell Russian Twist with Legs off Floor
- Dumbbell Russian Twist with Legs Floor Off (VERSION 2)
How GYMKC sets the weight for this exercise
This exercise starts with your bodyweight. Once you reach 12–20 reps, you add weight in 2.5 kg (5 lb) steps.
GYMKC adds reps before weight. The sets you log also decide when it is time to add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Side BendEasierMachine Torso RotationEasierMedicine Ball Russian Twist (Legs Up)HarderLying Russian TwistHarderBand TwistSimilar exerciseAb Coaster Oblique CrunchSimilar exerciseKettlebell Russian TwistSimilar exerciseBand Side BendSame muscle · different equipmentCable Side BendSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.