Seated Med Ball Twists (How To, Muscles Worked, Benefits)

The Seated Med Ball Twist is a rotational core exercise that targets the obliques and abs while also challenging balance and coordination.

Holding a medicine ball adds resistance, making the exercise more effective for building rotational strength and stability.

Primary Muscles Worked: Obliques
Secondary Muscles Worked: Rectus Abdominis, Hip Flexors, Shoulders (stabilization)
Equipment Needed: Medicine Ball

How To Do Seated Med Ball Twists

Step-by-Step Instructions

Set-Up:
- Sit on the floor with knees bent and feet flat.
- Hold a medicine ball with both hands in front of your chest.
- Lean back slightly to engage your core and lift your feet off the floor if you can maintain balance.
Execution:
- Rotate your torso to one side, moving the medicine ball toward the floor beside your hip.
- Twist back through center and rotate to the other side.
- Continue alternating sides in a smooth, controlled rhythm.
Tips for Proper Form:
- Rotate from your torso, not just your arms to keep the movement in your core.
- Keep your spine neutral. Avoid rounding your back.
- Move slowly and with control, especially with heavier medicine balls.

Key Benefits

Strengthens obliques and rotational core strength.
Improves balance and coordination in a seated position.
Adds variety and challenge to ab circuits and finishers.

Modifications and Variations

Easier Option:
- Keep your feet on the floor for more stability.
- Use a lighter med ball or no weight at all.
Harder Option:
- Lift your feet off the ground for added balance demand.
- Use a heavier med ball or extend your arms straight out to increase difficulty.
- Slow down and pause briefly at each side.

Common Mistakes

Just Moving the Arms: Make sure the twist comes from your torso, not just swinging the ball side to side.
Rounding the Back: Keep chest tall and core braced.
Rushing: Move deliberately to engage the abs and obliques fully.

Reps and Sets Recommendations

For Core Strength: 3–4 sets of 12–16 total reps (6–8 per side).
For Endurance: 2–3 sets of 20–30 seconds of continuous twists.
In Circuits: Perform 30–45 seconds for conditioning or ab finishers.

Seated Med Ball Twists Variations

If you’re looking to add a little variety to your routine here a couple of simple variations to mix things up a bit.

Weighted Seated Twists

Instead of a Medicine Ball, try using a weight plate for Weighted Seated Twists. This is an easy way to add some extra resistance because most of us will have access to heavier plates than medicine balls. The movement itself stays exactly the same.

Med Ball Twists with Feet on the Floor

For beginners, if Seated Med Ball Twists are a little too difficult, start with placing your feet on the floor. You’ll still get work in for your abs and obliques and once you’re ready you can try to start raising your feet off the floor.

Seated Med Ball Twist Alternatives

If you can’t do Seated Med Ball Twists (or just don’t want to) due to an injury, lack of equipment or whatever else – here are a few alternatives you may be able to substitute.

Lateral Bridges

Lateral Bridges are another one of the favorite core exercises that target the obliques. Start in a Side Plank position and then lower your hips down to the ground and drive them back up.

If you don’t have a medicine ball, Lateral Bridges would be my go-to alternative.

DB Side Bends

If getting down onto the floor is an issue, then DB Side Bends may work as a substitute. You won’t get all the added benefits that holding the seated feet up position brings, but they are a good exercise to target the Obliques.

Oblique Crunches

If you want to keep things simple you can opt for tried and true Oblique Crunches. Lay on your back, place one foot over the opposite knee and crunch across your body. Simple but effective oblique exercise.