Male

Russian Twist with medicine ball

Muscles involved

Mastering the Russian Twist with medicine ball requires a smart progression to avoid sacrificing your form. If you are starting out, pick up a light medicine ball and keep your feet planted on the floor as you rotate your torso, ensuring your obliques and abs are doing the work. Once you build core strength and control, you can progress by increasing the weight of the medicine ball or floating your feet off the ground for extra instability. The key throughout your progression is keeping your hips stable and executing smooth, controlled turns rather than swinging momentum.

How to do it

1. Sit on the floor with your knees bent, feet flat, and hold a medicine ball in front of your chest. 2. Take the ball towards the right side, rotating your torso but keeping your hips centered. 3. Return to the center and take the ball towards the left side, controlling the movement. 4. Alternate right and left twists continuously to complete the repetitions.

Equipment required

Balón medicinal

Muscles worked

Tips

- Keep your hips centered during the rotations. - Rotate your torso using your obliques, not momentum. - Control the movement on both sides, maintaining a constant rhythm.