Core
Medicine ball twist
A stability-focused rotation that builds a resilient core and functional rotational power on an unstable surface.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the Swiss Ball and walk your feet forward until your upper back and shoulders are supported by the ball.
Raise your hips so your torso is parallel with the floor, creating a straight line from your knees to your head.
Extend your arms straight above your chest while holding the medicine ball with both hands.
Rotate your torso and arms to one side while keeping your hips stable and your lower body locked in place.
Stop when your arms are parallel to the floor, then rotate back through the center to the opposite side.
Continue alternating sides while maintaining a strong bridge position through your glutes.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Dropping the hips toward the floor which removes tension from the core.
- Moving only the arms instead of rotating the entire ribcage.
- Allowing the knees to cave inward or sway during the rotation.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.