By Julie Messinger
DHAC Exercise Physiologist
The medicine ball Russian twist is a great exercise for developing the abs. This twisting exercise will help work your lower abs, oblique’s (located on the side of your torso) and lower back. Strengthening these muscles can help provide stability in your core which can help prevent lower back pain and improve everyday activities.
The Russian twist is performed by rotating the body from side to side, seated in a V position while holding a medicine ball. This exercise requires different movements such as balance, core strength and stability.
To do this exercise, find a mat and sit with a medicine ball in hands. Find your center of balance, then raise your feet off the ground. You can keep them down for modification. You will be balancing on your tailbone, while leaving back about 45 degrees, keeping chin up. Hold the medicine ball out in front of your body then twist to one side and tap the medicine ball on the floor lightly before switching to the opposite side. Perform 12-15 reps on each side.
Looking for more of a challenge? Try gently lifting one leg up off the ground. When this becomes too easy, try lifting both legs off the ground. Now you have to balance more on your tailbone, which will force you to really work those abs.
This is a great exercise to add some spice to your current abdominal routine! Have fun!!!