How to do a Balance Trainer Russian Twist
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 56,077
- Popularity Rank
- 766th
- Difficulty
- Intermediate
- Abs Strength
- 78 mSCORE 67th
- Equipment Required
Workouts with Balance Trainer Russian Twist
Target muscles worked
Instructions for Proper Form
Russian Twists on a BOSU Balance Trainer target the obliques and abdominals, with the instability of the dome intensifying the exercise. This variation enhances core rotational strength and stability, offering a more challenging and effective workout compared to traditional Russian twists.
- Sit on the front slope of the Balance Trainer dome with knees bent and feet on the floor.
- Hold a medicine ball or other weight in both hands and lean back into an incline position.
- Rotate the torso slowly to one side, moving the ball or weight toward the side of the dome.
- Alternate sides with each twist.
- Keep the core braced throughout the exercise.
Sets & Reps Calculator
Average Balance Trainer Russian Twist standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
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Alternatives & Variations to Balance Trainer Russian Twist
1. Russian Twist
96.2 mSCORESWAPPED 197 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
2. Medicine Ball Russian Twist
79.7 mSCORESWAPPED 42 TIMESMedicine Ball Russian Twist is a weighted variation of Russian Twist. By holding a medicine ball in both hands, you can add resistance to this usually bodyweight exercise. While the weight usually isn't much, it forces you to engage your core both to move, and to stop the medicine ball as you rotate. This is a great variation for anyone looking to make their Russian Twists a bit more challenging.
3. Ab Crunch Machine
96.1 mSCORESWAPPED 28 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
4. Balance Trainer Braced Frog Kicks
42.9 mSCORESWAPPED 25 TIMESBalance Trainer Braced Frog Kicks is a bodyweight core exercise that involves sitting on a Balance Trainer and extending your legs out away from yourself. By raising, and extending your legs, you’re already engaging your core, but by sitting on a balance training, you add more instability to the movement.
- Intermediate
- Abs
- BOSU® Balance Trainer
5. Balance Trainer Crunch
39.4 mSCORESWAPPED 25 TIMESBalance Trainer Crunch is a more difficult variation on the standard Crunch. Similar to other crunches, this is a bodyweight exercise that targets your abdominals. By using a Balance Trainer, you add more instability to the movement, which leads to better activation of your core.
6. Leg Raise
96.5 mSCORESWAPPED 22 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
7. Plank
92.8 mSCORESWAPPED 21 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
8. Crunches
94 mSCORESWAPPED 19 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.