How to Perform Medicine Ball Russian Twist Exercises

Medicine balls are heavy, padded balls about twice the size of a basketball, which can be a great addition to your fitness routine. Used to created a variety of dynamic exercises, medicine balls work to strengthen the legs, arms, back and abdomen. The Russian twist is just one of many medicine ball exercises you can begin practicing today.

Instructions

1. Perform the Russian twist while seated on the floor. Make sure that you cushion your body while performing floor exercises by sitting on a small rug or yoga mat. This medicine ball exercise should be performed with a partner and will strengthen the arms, obliques and abdomen.

2. Spread your legs straight out in front of you, separating them as far as is possible. Keep your feet flexed with your toes lifted towards your torso to help work the back of the legs. Lean back about 45 degrees, pushing your chest forward and lifting your chin to help keep your back straight and long.

3. Have your partner stand a few feet away from you on your left side while holding the ball. Lift your arms straight out and turn to the right as he tosses the ball to you. Grip the ball firmly and twist as far to the right as possible before returning to the left. Toss the ball back to your partner who should return it to you as fast as possible.

4. Perform about 20 repetitions before having your partner move to the opposite side. Repeat the exercises. Make sure that you begin slowly when first learning these medicine ball exercises. As you gain muscles strength and confidence, you can begin to twist faster and toss the ball a bit harder.