Stability Ball Russian Twist
The Stability Ball Russian Twist is a dynamic core exercise that challenges your obliques and abdominals by adding an element of instability to the classic rotational movement. By balancing on the ball while twisting, you engage deep stabilizing muscles to improve core strength, balance, and rotational control.
Because this exercise requires significant balance and core stability, form can deteriorate quickly as fatigue sets in. Our AI analyzes your performance data—specifically rep duration and RPE—to detect when you are losing control and will adjust future sets to prevent lower back strain. Additionally, if your daily recovery metrics or previous back training indicate fatigue, the app can automatically regress this to a stable floor variation to ensure safety.
Form Cues
- Sit tall on the ball and lean back slightly to engage abs
- Keep your feet planted firmly flat on the floor
- Rotate your entire torso and shoulders, not just your arms
- Follow your hands with your eyes as you twist
- Exhale as you twist to the side
- Don't allow your lower back to round or arch excessively
- Don't let your knees collapse inward or hips shift
- Don't use momentum to swing from side to side
- Don't bounce on the ball while twisting
Common Mistakes
- Rounding the spine
- Moving arms without rotating torso
- Relying on momentum
- Holding breath during exertion
- Allowing legs to sway
Muscles Worked
This exercise primarily targets the internal and external obliques, which are essential for rotational power and lateral stability. The unstable surface of the ball forces the rectus abdominis and transverse abdominis to work overtime to maintain balance, turning a standard isolation movement into a comprehensive core stabilizer.
Primary
Secondary
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