Outdoor Medicine Ball Twist

Beginner Level of Difficulty

The medicine ball trunk twist is a beginner level core conditioning exercise that targets the abs, lower back and obliques.


Picture of Abdominals


The abdominal muscles (abs) provide movement and support to your core area. The deeper and closer to the spine the particular abdominal muscle is, the more effect over body posture it will have, and this often contributes significantly to a healthy back.

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.

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

outdoor medicine ball twist - step 1

Step 1

Start in a seated position while holding a medicine ball in your hands.

outdoor medicine ball twist - step 2

Step 2

Lean back until your feet come off the ground and you can feel tension in your core.

outdoor medicine ball twist - step 3

Step 3

Keep your back straight as you rotate the medicine ball from hip to hip.