Tips, Technique, Correct Form, Benefits and Common Mistakes

The seated oblique medicine ball twist, sometimes called the Russian twist, is an effective exercise for strengthening abdominal muscles. It also strengthens your back and arm muscles.

The seated oblique twist can be done in the gym or at home with a medicine ball. It can be performed as part of a core workout or as part of a total body workout.

Whether you’re just getting started or want to push yourself a little further, be sure to incorporate these exercises into your routine. You will be amazed at how much your upper body strength improves in such a short time.

How to Do the Seated Oblique Twist (with Medicine Ball) the Right Way

Seated oblique twists target a range of muscles, including the obliques, rectus abdominis, transverse abdominals, hip flexors, spinal erectors, and scapular muscles.

Here are the steps you can follow to do this exercise correctly:

  • Sit on the floor with your knees bent and your feet flat on the floor. You can also lift them off the ground.
  • If you have trouble maintaining the position and your feet are moving, try placing them under a stable object.
  • Try sitting at a 45 degree angle and contracting your abs.
  • With a medicine ball in both hands, slowly rotate your torso to your right and touch the medicine ball on the ground next to you. Pause to hold the position.
  • Contract your abdominal muscles and quickly but gently rotate your torso to the center position.
  • Then take the medicine ball to the other side of your body and put it on the floor.
  • Repeat until you have completed the required number of repetitions.
  • Sit down and bring the ball in front of you. Place the ball on the ground carefully and avoid twisting it too much.

Tips and Techniques for Seated Oblique Twists with Medicine Ball

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Here are some tips and techniques to remember when you start doing the seated oblique twist with a medicine ball:

  • Once you’ve mastered the exercise, press your feet to the floor or stretch them straight out.
  • Continue to breathe slowly and deeply. Exhale as you twist and inhale as you return to center.
  • Keep your abdominal and back muscles engaged throughout the workout.
  • Cross the lower legs for more stability.
  • Avoid sagging or curving your spine by keeping it straight.
  • Allow your attention to be drawn to the actions of your hands.


The oblique twist is a simple exercise that strengthens the many muscles in your abdomen. It works the rectus abdominis, external obliques, and internal obliques, as well as the transverse abdominis (which sits deep below all of those other muscles).

Adding weight or resistance – whether it’s a medicine ball or a stability ball – increases the strain on these core muscles, making them work even harder than they already are. .

Strengthening these muscles is important because they help you maintain good posture and balance.

Strengthening your core can help protect your spine, promote good posture and improve your balance. If you’re sitting at a desk, for example, your strengthened core will help you sit with better posture.

This can help prevent lower back pain and reduce general exhaustion and muscle soreness. Athletes in sports that require rotational power or throwing may see improvements in their game from this exercise.

Common Mistakes

Below are two common mistakes to avoid when performing the seated oblique twist with a medicine ball:

1) Sloppy form

A sloppy form can cause back pain and injury. If you have a rounded back and a lot of twisting in your lower back, do the exercise without using weights until you get the right form.

2) Hold your breath

Holding your breath can cause dizziness, so inhale and exhale normally throughout the exercise.

The seated oblique twist is a great way to work your abdominal muscles. However, if you’re not careful, you can end up with back pain and injuries similar to lower back injuries or a herniated disc.

How many calories does a seated oblique twist burn?

Medicine ball exercises are generally considered more difficult than traditional free weight exercises because they require great strength and balance.

A seated oblique twist is a great core workout that works the obliques, spinal erectors, and abs.

But how many calories are you burning? A healthy adult will burn 100 calories for every 10 minutes of moderate-intensity activity. This means that you can expect to burn around 80-100 calories performing this exercise for 10 minutes.


Seated oblique twists are a great exercise for all fitness levels because they build core strength and endurance. If you want to improve your sports performance, add this exercise to your regular training program.

Working your abdominal muscles also helps prevent back pain and relieve chronic back pain. Be sure to practice seated oblique twists slowly until your body adjusts to the exercise and you become familiar with the movements.

You can then gradually increase your speed until you have reached a pace that challenges your abilities but does not result in injury.

Q. Have you tried the seated oblique twist?

Yes: I do them 2-3 times a week

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Edited by Rachel Syiemlieh

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Richard V. Johnson