How to do a Stability Ball Russian Twist
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Stability Ball Russian Twist
Workouts with Stability Ball Russian Twist
Target muscles worked
Instructions for Proper Form
Stability Ball Russian Twist is a variation on the standard Russian Twist. Similar to other Russian Twists, this is a bodyweight core exercise that targets your obliques. By sitting on a stability ball, you add instability to the movement, which forces your core to work harder to maintain balance. This is a great way to increase the difficulty and effectiveness of the exercise.
- Position your hips and lower back on a stability ball. Place both feet flat on the floor roughly shoulder-width apart.
- Engage your core and twist slowly to one side while keeping both arms in front of you.
- Reverse the twist to return to slowly the starting position.
- Maintain good body posture by keeping your back straight, chest up and shoulders back throughout the movement.
- You should feel this exercise primarily in your abdominals and obliques.
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Alternative Exercises to Stability Ball Russian Twist
1. Russian Twist
96.2 mSCORESWAPPED 24 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.
- Beginner
- Abs
2. Ab Crunch Machine
96.1 mSCORESWAPPED 20 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
3. Exercise Ball Crunch
79.2 mSCORESWAPPED 17 TIMESExercise Ball Crunch is a weighted variation of the standard Crunch. By holding a medicine ball, you can add more weight to this usually bodyweight exercise. This is a great variation for anyone looking to make their crunches more challenging.
- Beginner
- Abs
- Stability (Swiss) Ball
4. Stability Ball Oblique Crunch
38.6 mSCORESWAPPED 10 TIMESStability Ball Oblique Crunches target the side abs or obliques, enhancing core strength and definition. Lying sideways on the ball, you perform a crunch motion, lifting your torso towards the hip. This variation adds an instability challenge, increasing engagement and effectiveness compared to floor crunches.
- Intermediate
- Abs
- Stability (Swiss) Ball
5. Bicycle Crunch
91.8 mSCORESWAPPED 8 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
- Beginner
- Abs
6. Medicine Ball Russian Twist
79.7 mSCORESWAPPED 7 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.
- Beginner
- Abs
- Medicine Ball
7. Leg Pull-In
94.9 mSCORESWAPPED 6 TIMESLeg Pull in is a bodyweight exercise that targets your core. By raising your legs off the ground, you’re already engaging your core. Additionally your core helps to pull your legs in towards your chest.
- Beginner
- Abs
8. Balance Trainer Russian Twist
26.9 mSCORESWAPPED 6 TIMESRussian 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.
- Intermediate
- Abs
- BOSU® Balance Trainer
9. Dumbbell Side Bend
38.8 mSCORESWAPPED 5 TIMESDumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.
10. Cable Russian Twists
17 mSCORESWAPPED 5 TIMESThe Cable Russian Twists, enhanced by the stability of a ball and the dynamic resistance of a hi-lo pulley system, targets the obliques for a comprehensive core workout. This advanced variation introduces an instability component that requires greater engagement of the entire core, including the deep stabilizing muscles, to maintain balance. The added resistance from the cable pulley system ensures constant tension, significantly increasing the exercise's effectiveness for developing core strength and rotational power. This combination not only improves muscle activation but also enhances balance and functional fitness, making it a challenging yet beneficial exercise for athletes and fitness enthusiasts alike.
- Intermediate
- Abs
- Stability (Swiss) Ball
- Hi-Lo Pulley Cable