Russian Twist

An excellent exercise for developing the muscles associated with rotational trunk movement, (oblique's). Strengthening these muscles will improve your general core stability and help prevent injury, especially to the lower back

Beginners should use a Swiss ball that keeps their shoulders higher than there knees, as this will place less strain on the lower back. Intermediates and advanced should begin with a large ball to warm-up the muscles, prior to progressing on to a smaller ball if they wish to increase the exercise difficulty.

Perform the movement starting with only your shoulder blades in contact with the ball, with a straight line through your neck - spine and knees. Place your feet firmly on the ground, slightly wider than shoulder width, pointing the feet outwards for greater stability. Your arms should be extended straight out in front of your chest throughout the exercise.

Initiate the movement from your core rotational muscles, utilizing these muscles to lift one shoulder off the ball, as you twist slowly to one side whilst keeping your arms straight and your abs contracted. Your hips should have minimal movement, whilst the finished position should be one with your arms parallel to the floor. Aim to hold this position for a few seconds exhaling slowly, before inhaling as you slowly come back up to the starting position.

Aim to work alternate sides for as many repetitions as you feel comfortable with. Intermediates and advanced can increase exercise difficulty by holding a suitable weighted medicine ball / dumbbell, or alternatively work one side at a time using either a low / high pulley cable.

Always take care when using cables, making sure that they don't rub against the ball, as this will result in puncturing.

Avoid trying to perform this exercise with either 1 foot, or different foot positions, as this will result in the exercise being initiated by the upper-body.