Standing Medicine Ball Twist

Obliques, AbsMedicine Ball

Standing medicine ball twists target the obliques and rectus abdominis. This exercise improves rotational control while keeping axial load on the spine to a minimum.

How to do it

1Stand tall with your feet slightly wider than shoulder-width and knees slightly bent.

2Hold the medicine ball with both hands at lower chest level.

3Keep your hips locked in place and smoothly rotate your torso to one side.

4Pause for a second, feeling your core muscles engage.

5Return to the center, then rotate to the opposite side.

Common mistakes

Rotating your hips along with your shoulders, which takes the work off your core.

Rushing the movement and using momentum instead of muscle control.

Locking out your knees, which transfers stress to your lower back.

Breathing

Exhale as you twist to the side. Inhale as you return to the center.

Make it harder or easier

To make it easier, hold the ball closer to your body or use a lighter ball.

To make it harder, hold the ball further away from your chest with your arms extended.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.