Russian Twists (Cable)

A core exercise using a cable machine where you rotate your torso side to side on a stability ball to target the obliques and abdominals.

Instructions

1. Connect a standard handle attachment, and position the cable to a middle pulley position.
2. Lie on a stability ball perpendicular to the cable and grab the handle with one hand. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable.
3. Grab the handle with both hands and fully extend your arms above your chest. Your hands should be directly in-line with the pulley. If not, adjust the pulley up or down until they are.
4. Keep your hips elevated and abs engaged. Rotate your torso away from the pulley for a full-quarter rotation. Your body should be flat from head to knees.
5. Pause for a moment and in a slow and controlled manner reset to the starting position. You should still have side tension on the cable in the resting position.
6. Repeat the same movement to failure.
7. Then, reposition and repeat the same series of movements on the opposite side.

Tips

• Keep your core engaged throughout the movement to stabilize on the ball
• Rotate only at the torso without moving your hips
• Use a controlled tempo and avoid momentum during the rotation
• The stability ball forces you to engage stabilizer muscles in addition to the obliques
• Maintain constant tension on the cable throughout both the rotation and return