Hold the medicine ball with both hands so that your hands are straightforward.

Tighten your abdominal muscles and then sit on the floor at a 45-degree angle.

Do the exercise while sitting on the ground with your knees bent and your feet flat on the ground, which is easier for you during the exercise, or make it raised off the ground if you want more difficulty.

The Russian twisting exercise targets a variety of different muscles of the body, and these muscles are: There are a lot of people who always wonder about the exercises that burn many calories as most exercises burn 100 calories for 10 minutesīut the Russian twisting exercise does not burn a lot of calories, because it is practiced while you are in a sitting position, and this leads to the lack of a high heart rate and therefore the process of burning calories decreases, but the main goal of the exercise is to increase the strength of the core, while the calories you burn serve as Reward from exercise What muscles are targeted?

How Many Calories Does a Medicine Ball Russian Twist Burn? It is also considered low cost, as you can do many exercises using the Russian medicine ball with ease. There are a lot of players who spend their time in the gym, but if your time is not enough, you can do your exercises using the Russian medicine ball at home. If you feel pain in the lower back area, you must tighten the lower abdominal muscles strongly, as you can make the Russian medicine ball to the bottom, and you can also make your feet on the ground for comfort during the exercise The Russian medical ball helps to significantly increase the strength of the waist muscles, and these muscles are around the waist, where the movement of the Russian medicine ball exercises is from one side to the other side and thus works to target the external curves and internal curves, and if the ball adds too much intensity, you must adjust it with all Simply turn around with empty handsĢ-You target the transverse abdominal area:Īlthough the Russian medicine ball focuses on oblique and twisting movements, it also targets the transverse abdominal muscles or the lower abdominal muscles, as these muscles will maintain your stability while you twist and will protect the lower back area

These benefits are:ġ-Work to increase the strength of your curves: Benefits of Medicine Ball Russian Twistsĭoing the use of the Russian medicine ball is very wonderful, and this ball has many and many benefits that will encourage you to use the Russian medicine ball greatly and integrate it into other exercises. You should also be careful not to touch the ball to the ground while you are leaning forward because it will work to stress the lower back area.

Some trainees feel very anxious during the exercise because of the fear of touching the ball to the ground while spinning from side to side, but this matter is not very important as you expect, the important thing is to maintain the twisting during the exercise to target the upper body as it Using the lower back muscles a lot When you add weights to the middle ball, you must make this weight in a twisted shape, and you must hold the ball at chest level with your elbows folded at your sides strongly, and you must target the upper body and also keep the core occupied permanently Throughout the exercise and also during the exercise of the exercise do not lower the ball too much In this exercise, you can easily gain weight. If you are an experienced trainee and want to raise your fitness level significantly, you must increase the weight around your waist by using dumbbell weights, but it is preferable to exercise using a sports ball, where this ball has different sizes and weights, and if you use this ball, this It will greatly strengthen your heart and will help you perform twisting movements with ease and comfort. Here are some exercises that target the lower and upper parts of the body, and also this exercise targets these areas, but in a more sophisticated way, as in this exercise it is difficult to target the oblique muscles if you make rotational movements This Russian twist exercise targets multiple places in the body, unlike other exercises such as sitting exercises, plank exercises, and vertical push-ups that target a specific area of the body, which is the abdominal area.