Medicine Ball Full Twist

Abdominals

Medicine Ball Full Twist

LevelBeginner EquipmentMedicine ball MechanicCompound ForcePull

A rotational medicine ball exercise in which you twist your torso side to side with the ball held out in front, training the core with a dynamic motion.

Plyometrics

Primary musclesAbdominals

Secondary musclesShoulders

Energy burned

≈ 20 kcalFor 3 × 8–12, rest 90s · ≈ 3.5 kcal/min

Estimate range 15–25 kcal (±25 %)

Muscle mass worked7 %

Effort during a set5.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit on the floor with your knees bent, leaning back slightly, or stand in a stable stance.
2Hold a medicine ball with both hands at chest height.
3Keep your back straight and your core braced.

How to perform

1Rotate your torso to one side, moving the ball with you.
2Pivot the ball across your body to the other side in a controlled sweep.
3Keep your hips steady and let your trunk do the turning.
4Continue alternating sides at a steady pace.