How to Perform Medicine Ball Russian Twist Exercises
The Russian Twist exercise is one of the exercises that you can include in your regular workout. This exercise aims to work the abs, oblique muscles, and back and is very effective for athletes. If you want to add variety to your Russian Twist exercise, use a medicine ball. There are several ways you can incorporate a medicine ball into the Russian Twist exercise. But in this article, we will teach you two ways. Please read on.
Twist and pass
- Get a partner. This medicine ball Russian Twist exercise involves twisting and passing movements and requires a partner. A coach or personal trainer will be particularly of help.
- Sit on the floor. To ensure comfort, consider laying a yoga or exercise mat on the floor. Then sit comfortably, spreading your legs as far as you can. Keep your back straight and lean backwards at a 45 degree angle. Your upper torso should be stretched up and your chest should be leaning forward.
- Receive the medicine ball. Face forward, while your partner stands to your right, three feet away. He should toss the ball from this direction. Be ready to catch the ball by twisting your body to the right and stretching your arms out. When you catch the ball, toss it back to your partner immediately. Make 20 repetitions.
- Switch sides. Now, your partner has to move to your left and pass the ball from there. Repeat the catching technique, but this time, you have to twist your body to the left. Make 20 repetitions.
- Slow down. Remember to keep it slow in your first tries. Then build up the speed as you gain endurance and flexibility.
- Position yourself on the floor. This exercise doesn’t require a partner. You only need a medicine ball to work out. Begin by sitting on a yoga or exercise mat. Hold the medicine ball with your hands, while keeping your arms fully stretched straight. Now, slowly lift your feet, making sure to put your weight on your butt. Find your balance. Keep your back straight and your chest forward.
- Begin the exercise. Twist your torso to the right, while still holding the medicine ball. Drop it and immediately pick it up again. Then twist to your left, doing the same dropping and picking routine. Make sure to twist from right all the way to the left, not stopping midway. Twisting from right to left comprises one full repetition.
- Make around 20 repetitions. This is a tough goal, but it will sure develop your core muscles and increase your stamina. If, however, 20 repetitions are too much for you to handle, try to at least make 5 or 10. Remember to keep it slow the first time. Doing the exercise too fast might unnecessarily force your body.
Any time you feel back and muscle pain, stop the exercises. You might be pushing your body too hard. Rest for a while. Then do your exercises slow and steady. To prevent any injury, make sure to do warm-up exercises first.