Stability Ball Russian Twist
Level
intermediate
Mechanic
isolation
Equipment
exercise ball Category
strength Primary Muscles
Secondary Muscles
A rotational core exercise performed while seated on a stability ball, twisting your torso side to side to target the obliques.
Instructions
- Sit on a stability ball with your feet flat on the floor, positioned so your back is supported by the ball.
- Your thighs should be parallel to the floor. Keep your core engaged and back straight.
- Clasp your hands together in front of your chest or cross your arms.
- Rotate your torso to one side, maintaining an upright posture and keeping your hips still.
- Return to center and rotate to the opposite side.
- Repeat for the desired number of repetitions, alternating sides.
Tips
- Keep your core engaged throughout to maintain stability on the ball.
- Rotate from your core, not by pulling with your arms.
- Move slowly and controlled to maximize oblique activation.
- Your head and neck should follow your torso naturally without forcing rotation.
- For added difficulty, hold a light dumbbell or medicine ball across your chest.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Reps |
|---|---|---|
| Gain strength | 3 | 15 reps |
| Build muscle | 3 | 18 reps |
| Build endurance | 3 | 25 reps |