Are you ready to twist your way to a stronger, more powerful core? Forget endless crunches! Medicine ball twists are your secret weapon for sculpting rock-solid abs and unlocking incredible athletic power.
This isn’t just about looking good—it’s about moving better. The medicine ball twist targets your core’s powerhouse muscles, which are the same muscles that help you throw, swing, and twist with explosive force.
By training these rotational movements, you’re not only building a stable base but also improving your performance in sports and everyday life. Think of it as building a stronger engine for your body.
If you’re looking to upgrade your core workout, grab a medicine ball and get ready to twist!
How to do it
Start by sitting on the floor or on an exercise mat with your knees bent and your feet on the floor. Take the ball in both hands and hold it out in front of your chest with your arms straight. Lean back until your body is at roughly a 45 degree angle.
The movement: Rotate your torso and the ball through the waist to one side. Reach as far around as possible and place the medicine ball down on the ground. Rotate your torso in the opposite direction and retrieve the medicine ball to complete one rep. Repeat the movement for the required reps. Once complete, swop sides and repeat the movement in the opposite direction.
To make the exercise more difficult, raise your feet slightly off the ground and keep them in the same position while performing the twists.
Targeted muscles
The medicine ball twist primarily targets the major muscles of the core, which include the obliques, psoas major, and quadratus lumborum. It also engages smaller, deeper spinal muscles like the multifidus, rotatores, and intertransversarii, along with the iliocastalis lumborum and iliocastalis thoracis.
As you perform the twisting motion, a wide range of secondary muscles act as stabilisers and synergists.
Those involved in shoulder rotation include the pectoralis major, anterior deltoid, coracobrachialis, and biceps brachii. For shoulder abduction (lifting the arm out to the side), the lateral and posterior deltoids, infraspinatus, and teres major are activated.
Additionally, muscles such as the latissimus dorsi, supraspinatus, subscapularis, and teres minor assist in internal and external rotation, ensuring a coordinated and stable movement throughout the exercise.
Form tips
- Start slow before gradually increasing your speed throughout the set.
- Keep your lower body still and only twist your torso from the waist.
- Move your head with your body as it twists so you are looking at the ball.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
