Swiss Ball Russian Twist is a great abdominal exercise that doesn't require flexion of the spine. The instability of an exercise ball automatically forces your abs to engage when you sit or lay on it.
This greater core engagement is what strengthens, tones and sculpts your stomach.
Even though it is known as an abdominal exercise, it effectively works your entire body. Your glutes and hamstrings get engaged and contracted to provide stability and support while your upper body performs the dynamic twisting motions.
How to perform the Swiss Ball Russian Twist
- Lie with your middle and upper back placed firmly on a Swiss ball. Raise your hips so that your body forms a straight line from your knees to your shoulders. Hold your arms straight out over your chest with a medicine ball in your hands, reaching towards the ceiling.
- Brace your core and roll your upper body to the left as far as you can. Without dropping your hips, reverse your movement and roll all the way back to the right as far as you can. That's one rep. Complete 3 sets of 10-12 repetitions.
|10-12||2-3||Medium||Gym or Home|
- Knees should be bent 90 degrees.
- Your thighs and torso should be parallel to the floor.
- Knees should be hip-width apart and your feet should be facing forward. Distribute your weight evenly on your feet.