Stability Ball Feet Elevated Russian Twist

Instructions for proper form

1. Sit on the floor with your upper back against the stability ball, knees bent, and feet flat on the floor. 2. Roll your body back until your mid-back is supported by the ball, keeping your abdominal muscles engaged. 3. Clasp your hands together in front of your chest or hold a weight for added resistance. 4. With control, rotate your torso to the right, bringing your hands towards the floor beside your hip, then rotate back to the center, and continue to the left. Keep your hips stable and your core engaged throughout the movement.

Common mistakes to avoid

1. Rounding the back instead of maintaining a straight posture. 2. Swinging the arms instead of controlling the motion with the core. 3. Allowing the hips to move instead of keeping them stable. 4. Over-rotating and causing strain on the lower back.

Benefits

Specific benefits of the exercise

The Stability Ball Feet Elevated Russian Twist strengthens the obliques and deeper core muscles, enhances balance and stability, and improves rotational strength critical for sports and daily activities.

Expected results and timeframe

With consistent practice (2-3 times a week), expect improved core strength, better posture, and increased waist definition within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for novices looking to strengthen their core, individuals seeking improved balance and stability, and athletes wanting to enhance their rotational strength regarding sports performance.

Scientific studies supporting its effectiveness

Research indicates that exercises targeting the obliques lead to significant strength gains in core stability, which is essential for overall athletic performance and injury prevention.

Variations

Beginner modifications

If the exercise feels challenging, try performing the Russian Twist with your feet on the ground instead of elevated, or reduce the range of motion by twisting less.

Advanced progressions

For an added challenge, try holding a medicine ball or dumbbell while performing the twist or elevate your feet onto another stability ball to engage more stabilizing muscles.

Integrations

Complementary exercises

Consider incorporating planks, crunches, or side bends to further enhance core strength and stability.

Super set recommendations

Pair the Stability Ball Russian Twist with exercises like plank variations or mountain climbers for an effective core workout.

Sample workout routines

A sample core workout could include 3 sets of 15 Russian Twists, followed by 3 sets of 30 seconds planks, and finish with 3 sets of 20 crunches.

Exercise combinations

Combine the Stability Ball Feet Elevated Russian Twist with leg raises for a comprehensive core workout targeting both the upper and lower abdominals.

Best time to do this exercise in your workout

This exercise is best performed during the core training segment of your workout, typically towards the end after major lifts are completed.