Medicine Ball Feet Elevated Russian Twist

Instructions for proper form

1. Sit on the floor with your knees bent and feet on the ground. Lean back slightly to engage your core while keeping your back straight. 2. Hold the medicine ball with both hands in front of your chest, arms extended. 3. Lift your feet off the ground, balancing on your sit bones. 4. Rotate your torso to the right, bringing the medicine ball beside your hip, keeping your arms straight. 5. Return to the center and rotate to the left, bringing the ball beside your left hip. 6. Keep your core engaged and maintain a steady rhythm as you alternate sides.

Common mistakes to avoid

1. Slouching the back instead of maintaining a straight posture. 2. Using momentum to twist rather than controlled movement. 3. Letting the feet drop or rest on the ground. 4. Overextending the arms during rotation, straining the shoulders.

Benefits

Specific benefits of the exercise

1. Strengthens the obliques, improving core stability. 2. Enhances rotational power crucial for various sports. 3. Improves overall core endurance which supports better posture and reduces risk of injury.

Expected results and timeframe

With consistent practice (2-3 times per week), visible results in core strength and definition can be expected in 4 to 6 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to strengthen their abdominal muscles, athletes preparing for sports that require rotational power, and anyone interested in enhancing core stability.

Scientific studies supporting its effectiveness

Studies have shown that exercises targeting the obliques can significantly improve core strength and athletic performance. Research published in the Journal of Strength and Conditioning Research highlights the effectiveness of rotational movements for enhancing functional strength and core stability.

Variations

Beginner modifications

To make this exercise easier, keep your feet on the ground instead of elevating them, or perform the movement without a medicine ball to focus on form first.

Advanced progressions

For an advanced variation, increase the weight of the medicine ball or perform the exercise with your feet elevated on a bench to increase the difficulty level.

Integrations

Complementary exercises

Incorporate planks, bicycle crunches, or leg raises to enhance core strength and stability.

Super set recommendations

Pair the Medicine Ball Feet Elevated Russian Twist with exercises like push-ups or dumbbell presses to create a balanced workout targeting the upper body and core.

Sample workout routines

Sample routine: 1. Warm-up (dynamic stretching). 2. Medicine Ball Feet Elevated Russian Twist (3 sets of 10-15 reps). 3. Bicycle Crunches (3 sets of 12-15 reps). 4. Plank (hold for 30-60 seconds). 5. Cool down (static stretching).

Exercise combinations

Combine this exercise with similar rotational core exercises such as the Side Plank with Rotation or Oblique V-ups for a comprehensive core workout.

Best time to do this exercise in your workout

Ideal to include in the middle of your workout after a warm-up and before heavy lifting or after a cardio session, focusing on core strength.