Which Muscles Are Worked With Medicine Ball Russian Twists?

The Russian twist is a torso rotation exercise that targets your core muscles. A medicine ball adds resistance and increases the difficulty of the exercise. If you do the medicine ball Russian twist while seated, you will use your low back muscles more so than if you do it standing.

Function

The Russian twist targets your core muscles, which include your abdominal and low back muscles. The rectus abdominis, the most visible ab muscle, and the obliques, the side abs, are the primary movers during the Russian twist exercise. The erector spinae, your low back muscles, isometrically contract -- meaning they contract without movement -- to help stabilize your body in the backward leaning position. The medicine ball adds resistance to the twisting movement. The exercise also provides sensory stimulation, because it gives you an object to focus on and by which to measure your twisting movements.

Execution

Sit on a mat and extend your legs out in front of you. Bend your knees slightly and rest your heels on the floor with your toes pointing up. Hold a medicine ball in front of your chest with both hands. Lean back slightly, but keep your back straight. Do not round your back. Exhale and slowly rotate to one side. Pause for a count and then inhale and return to the center. Alternate sides. Do not move the ball or your arms during the exercise.

Variations

You can also do a standing version of the Russian twist with a medicine ball. This version is not as challenging for your abdominal muscles as the seated leaning version because you negate the effects of gravity in a standing position. You also reduce the activity of your low back muscles.
For a more challenging Russian twist, perform the seated version, but hold your feet a few inches above the floor throughout the movement.

Considerations

If this is your first time doing the Russian twist exercise, start with just your body weight. Once you can do the movement with proper form, hold a light medicine ball. Gradually increase the weight of the ball as you become stronger. The farther you lean back, the more difficult the exercise is in the seated position. Start with your torso upright and gradually lean back farther to increase the intensity of the exercise.