The Russian Twist with Medicine Ball is a challenging core exercise for athletes. It can be performed at a slow pace or at high speeds. Your core strength will determine what weight medicine ball to use. See the illustration below:
1. Lie on your back with your feet extended in the air and your hips bent at 90 degrees. Hold a medicine ball between your feet while they are extended in the air.
2. Keeping your legs straight, rotate them to the side until they almost touch the floor.
3. Bring your legs back up and rotate them to the other side keeping your feet together and holding the medicine ball.
4. Return to the starting position and repeat the desired repetitions.
Athletes should be able to perform higher level core exercises (i.e., with movement) to avoid injuries and to prepare for the demands of competition.
The Russian Twist with Medicine Ball is a challenging core exercise for athletes. It can be performed at a slow pace or at high speeds. Your core strength will determine what weight medicine ball to use. See the illustration below:
1. Lie on your back with your feet extended in the air and your hips bent at 90 degrees. Hold a medicine ball between your feet while they are extended in the air.
2. Keeping your legs straight, rotate them to the side until they almost touch the floor.
3. Bring your legs back up and rotate them to the other side keeping your feet together and holding the medicine ball.
4. Return to the starting position and repeat the desired repetitions.
Athletes should be able to perform higher level core exercises (i.e., with movement) to avoid injuries and to prepare for the demands of competition.