Cable Russian Twists on a Swiss Ball

a.k.a. Stability Ball Abdominal Twist

Differentiation: Mechanics

This variation of a Russian Twist is unique. Here is how: you lay on a Swiss ball | and use a cable machine. The cable machine maximizes the amount of continual resistance applied to your oblique muscles throughout the exercise. You must engage every part of your core to maintain balance on the Swiss ball. You work one side for a full set, | then switch sides.

Starting Position

To get into starting position, do this...

1) Obtain a stability ball.
2) Locate a cable machine.
3) Set the pulley at a setting that is the height of your waist.
4) Obtain a single stirrup handle attachment.
5) Clip the single stirrup handle attachment onto the pulley hook.
6) Lie under the pulley cable - with your upper back across the exercise ball.
7) Place your feet wide apart for stability.
8) Grasp the handle with both hands |and allow your arms to extend straight up and over your chest.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.
2) Pull the handle attachment down and to the right as far as you comfortably can without slipping off the ball.
3) Hold this position for a count of one second.
4) This is the ending position.
5) Then, gradually allow your arms to retract upward to the overhead position.
6) Repeat reps for a full set.
7) Then, reverse the action and pull the handle attachment down and to the left - completing another full set.

Proper Form

Pay special attention to following proper form by...

Keep your arms extended outward and above your face.
Be sure to use your core to move your body instead of moving the weight with your arms. Keeping the resistance to your core will ensure that this exercise offers the most beneficial effects.
Twist by contracting your oblique muscles. Do not turn only your shoulders.

Gear Advice

To perform this exercise, you will need a Stability Ball (also called a balance ball or yoga ball). If your gym does not offer stability balls or if you want to perform this exercise at home, we have listed a link below to Gaiam brand Balance Ball Beginner Kit - which you can order from Amazon dot com. You take this with you to the gym.

Gear You'll Need


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