It mainly works the muscles on the sides of your waist (obliques).

This helps you get stronger at twisting and improves your balance.

It's good for athletes because it helps with sports.

It's also good for anyone who wants a stronger core and better balance in everyday life.

Even if you're just starting to exercise, you can do Russian Twists.

As you get stronger, you can make the exercise harder.

Stronger core muscles make everyday things easier, like lifting and bending.

A stronger core also helps you do better in sports and other workouts.

To do a Russian Twist, sit on the floor with your knees bent and feet flat.

Hold the medicine ball and lean back slightly, keeping your back straight.

Slowly twist your body from side to side, touching the ball to the floor on each side.

Control your movements and avoid jerking.

Start with a lighter medicine ball and fewer repetitions if you are a beginner.

Gradually increase the weight and repetitions as you get stronger.

It makes your core muscles stronger. This includes the muscles on the sides of your waist (obliques), the muscles in the front of your stomach (rectus abdominis), and the deep muscles that support your spine (transverse abdominis). Stronger core muscles help you stand and move better.

It helps you keep your balance. Because you have to control your movements carefully while doing this exercise, it improves your coordination and balance.

It improves how well you can twist your body. This is important for many sports and activities, because it helps you move power from your legs to your arms and upper body.

It can make your spine more flexible. Doing Russian Twists regularly can help you bend and twist more easily.

Because of all these benefits, the Russian Twist is a good exercise to add to your workout routine.

Lean Back: Slowly lean back so your body is at about a 45-degree angle. Lift your feet a little off the ground, keeping your balance.

Twist to the Right: Use your tummy muscles to twist your body to the right. Bring the medicine ball down towards your right hip.

Come Back to Center: Slowly bring your body back to the center position. Keep control of your movements.

Twist to the Left: Now, twist your body to the left, bringing the medicine ball towards your left hip.

Keep Going: Repeat twisting to the right and left, one after the other. Do as many as you planned.

Important Tip: Move slowly and carefully. This helps you work your muscles better and prevents injuries. Don't rush!

The Hollow Hold: This exercise is all about holding your body in a specific position. It's like making your body as flat as a pancake from your shoulders to your knees. It's great for building core strength and endurance without needing any equipment.

Medicine Ball Overhead Slams: This is a more energetic exercise. You lift the medicine ball over your head and then slam it hard onto the ground. This works your core, arms, shoulders, and legs all at once. It's good for building power and coordination.

Medicine Ball Catch and Overhead Throw: Imagine playing catch with a medicine ball, but you throw it up high over your head each time. This exercise is excellent for improving your upper body strength and how well your body parts work together. It's also good for your core muscles.

Each of these exercises is a bit different, but they all help you strengthen your core muscles in various ways. Try them all and see which ones you like best!

Here are some ways to make it harder and more interesting:

• Legs-Up Russian Twist: Lift your legs off the ground while you twist. This is harder because it makes you use more muscles in your hips and core to stay balanced. It also helps you get stronger and more stable.

• Medicine Ball Catch and Throw: This adds a throwing movement to the twist. You'll need to keep your core tight while you throw the ball, which improves your strength and coordination for other activities.

All these variations help build stronger core muscles, better balance, and more power in twisting movements. Try them and see what you like best!

Don't lift your feet too high: Keep your feet just off the ground. This helps you stay steady and in control. Lifting them too high makes you wobbly.

Move slowly and carefully: Quick movements can cause mistakes. Take your time and make each twist smooth and controlled. Think about what you're doing.

Stronger core muscles help you with balance and stability in everyday life.

To do a Russian twist, sit on the floor with your knees bent and feet flat.

Lean back slightly, keeping your back straight, and hold the medicine ball.

Twist your body from side to side, touching the ball to the floor next to your hips.

Keep your core tight throughout the movement to protect your back.

Control the movement – don't just swing the ball wildly.

Start slowly and gradually increase the number of twists as you get stronger.

Listen to your body and stop if you feel any pain.

Make sure you twist from your core, not just your arms.

You can change the weight of the medicine ball to make the exercise easier or harder.

Doing Russian twists regularly will improve your overall fitness.