Seated Russian Twist with Medicine Ball

Setup & Positioning

• Sit on the floor with knees bent and feet flat.
• Hold a medicine ball close to your chest.
• Lean back slightly so your torso is at about a 45-degree angle, keeping your spine straight.
• Lift your feet off the floor for more challenge, or keep them grounded for stability.

Key point: “Your torso moves as one piece—no twisting just at the shoulders.”

Execution

1. Rotate your torso and the medicine ball to one side, keeping your core tight.
2. Pause briefly, then rotate through center to the opposite side.
3. Keep your chest lifted and avoid rounding your back.
4. Continue alternating sides for the set reps or time.

Where You Should Feel It

• Obliques and deep core muscles
• Hip flexors assisting with leg position
• Upper back stabilizing the ball

Where You Shouldn’t Feel It

• Lower back discomfort from rounding
• Neck strain from looking down
• Shoulder strain from locking arms too straight

Breathing

"Exhale as you twist, inhale as you return through center."

Common Mistakes to Avoid

1. Rounding the spine – Keep a proud chest and neutral back.
2. Moving only the arms – Rotate from the core, not just the shoulders.
3. Rushing the movement – Control each twist for maximum engagement.
4. Leaning too far back – Find a position that challenges but doesn’t strain your back.