Medicine Ball Trunk Twist

Beginner Level of Difficulty

The medicine ball trunk twist is a beginner core exercise. This is a great exercise that targets the entire midsection and is suitable for all fitness levels.


Picture of Obliques


Many people put a lot of focus on working their abs but forget their surrounding neighbors; the oblique muscles. Obliques serve as stabilizers, and are used in almost every physical activity. Exercising your obliques should be a very important part of your workout program.

Picture of Back (lower)

Back (lower)

The lower back is often not trained because it is not visible in the mirror. If you have weak lower back muscles, there is nothing to help pull back against the spine, putting you at risk of developing poor posture (hunched over). Weak lower back muscles can also lead to lower back pain.

Equipment Used

Picture of Medicine Ball

Medicine Ball

A medicine ball (also known as an exercise ball, med ball, or fitness ball) is a weighted ball roughly the diameter of the shoulders (approx. 14 inches). Medicine balls come in a variety of weights from 2lbs. to 30lbs. and can be made of hard plastic, dense rubber or synthetic leather material.

Exercise Instructions

medicine ball trunk twist - step 1

Step 1

Start in a seated position with a flat back, a 90 degree bend in your knees and your shoulder pulled back while holding the medicine ball in both hands.

medicine ball trunk twist - step 2

Step 2

Twist over to your hip and touch the medicine ball to the floor. Rotate back across your body and press the medicine ball up towards the ceiling.

medicine ball trunk twist - step 3

Step 3

Lower the medicine ball back down as you twist back towards your hip and repeat.