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Bosu Ball Russian Twists: How To Do,…

There are many different ways to improve your current exercise routine. What about doing Bosu Ball Russian twists, what will the effects be?

Bosu Ball Russian twists are a variation of the exercise with the same name where you sit on a Bosu Ball instead of the ground.

By using the Bosu Ball instead of a sturdy surface the exercise focuses more on your core muscles and balance. The exercise still mainly focuses on core muscles like obliques and abs.

One potential downside of Bosu Ball Russian twists is that the balance requirement makes it harder to stay upright and use extra weights. This can reduce the amount of muscle growth and strength progress you can achieve.

Something else to keep in mind is that Bosu Ball Russian twists can uncomfortable for people with back issues. This exercise is usually not recommended for these people.

Whether you should Bosu Ball Russian twists or alternatives to your routine ultimately depends on things like your personal situation, personal preference, and training goals.

How to do a Bosu Ball Russian twist

As the name implies, to do Bosu Ball Russian twists you need a good Bosu Ball. Once you have that, to do a Bosu Ball Russian twist take the following steps:

  1. Put the Bosu Ball with the flat part on the ground.
  2. Sit down on the top of the Bosu Ball with your legs bent at the knees and your feet hovering above the ground. Make sure your spine is straight and at about a 45-degree angle with the ground throughout the exercise.
  3. Slightly twist your upper body to one side and then the other in a controlled motion.
  4. Return to starting position.
How to do a Bosu Ball Russian twist

Keep your movements slow and controlled to make your muscles really work hard and to avoid twisting too far. Try to keep your neck in the same relation to your body by turning your gaze too.

Before doing the Bosu version you want to master regular Russian twists.

If you can do the regular version but the Bosu version is still a bit too hard you can also start with your feet on the ground. However, keep in mind that this version also trains your balance less.

To make Bosu Ball Russian twists harder for your muscles you can hold a weight against your chest.

Bosu Ball Russian twists muscles worked

Bosu Ball Russian twists mainly work your obliques and to some extent your abs. Compared to Russian twists on a sturdy surface, you work your oblique muscles slightly more to balance your body.

There is also a downside to using the Bosu Ball. You can generally use less extra weight because of the balance challenge during Bosu Ball Russian twists.

To build muscle in places like your core you have to engage these muscles so that they get damaged enough.

This may sound counterintuitive but this damaging makes it so your body repairs these muscles, and adds a bit more to be better prepared to exert similar efforts in the future.

If you stick to exercises with the same weight, as your muscles become stronger this same effort may not damage your muscles enough to promote extra muscle growth.

By being able to use less weight because of the Bosu Ball, it becomes harder to grow and strengthen your core muscles with Russian twists.

You can still use weights and possibly build core muscle with Bosu Ball Russian twists but there are more effective exercises for this specific goal.

Depending on your personal situation, workout plan, and training goals, Bosu Ball Russian twists may be a good or bad addition.

Benefits of Bosu Ball Russian twists

Bosu Ball Russian twists may not be the best exercise to build muscle mass but adding this exercise to your routine can still offer you some helpful benefits. Some of the most important ones include:

  1. Stronger muscles: Bosu Ball Russian twists are a type of resistance training that can help you strengthen your core muscles.
  2. Can help with losing weight: Doing Bosu Ball Russian twists likely requires more energy than your regular daily activities. Extra muscle mass also helps with burning more calories. Both of these aspects can help with, but are no guarantee for, weight loss. Keep in mind that there are better exercise choices if weight loss is your goal.
  3. Improves mood: Exercise like Bosu Ball Russian twists promotes the release of substances that help you feel good.
  4. Balance & coordination: Balance & coordination are fitness skills that can be improved by challenging them. Bosu Ball Russian twists can help you with this to some extent
  5. Improves sleep: Exercise like Bosu Ball Russian twists can improve the quality and duration of your sleep which in turn offers many important benefits.
  6. Slows down aging: Bosu Ball Russian twists won’t influence how many days have passed since you were born. However, exercise can slow down the progress of certain aging markers that are correlated with negative health effects.
  7. May reduce or prevent back pain: Core strengthening exercises like Bosu Ball Russian twists can prevent back pain (1, 2). If you currently have back pain you do want to be careful and talk to an expert before implementing this exercise.

While inevitably many workouts are better for some of these benefits than Bosu Ball Russian twists, it is amazing that you can get so many important benefits from adding one activity to your routine.

Potential risks

The main thing to keep in mind is that Bosu Ball Russian twists can be hard on body parts like your back and neck, even if you implement the right technique.

If you are weak or sensitive in these body parts you may need to do other strengthening exercises first. Especially if you have any back pain, you may want to talk to your primary care provider before implementing Bosu Ball Russian twists in your workout routine.

If you feel pain in any body parts it may be a sign you are overdoing it. In that case, you may need some rest, better lifestyle habits, a less intense workout schedule, or it may be a sign that Bosu Ball Russian twists are not (yet) for you.

Bosu Ball Ball Russian twist alternatives

While Bosu Ball Russian twists can be a good addition to your workout routine, there are also some alternatives available for training similar aspects of your physical health. Some of these Bosu Ball Russian twist alternatives include:

  • Pallof presses
  • Landmine rotations
  • Regular Russian twists
  • Wood chop exercise
  • (Bosu Ball) Crunches

Which one of these options is the best depends on things like your personal situation, training goals, the equipment you have available, etc.

Conclusion

Many people can benefit from adding Bosu Ball Russian twists with the right technique to their routine. Mostly to improve balance while engaging their core muscles a nice amount.

This exercise can help you grow and strengthen your core muscles to some extent. You may need to hold extra weights during Bosu Ball Russian twists to achieve this goal.

That being said, for optimal core muscle growth and strengthening there are better exercises than Bosu Ball Russian twists. On top of that, this exercise is typically not recommended for people with back issues.

Next, remember that doing Bosu Ball Russian twists can be hard on body parts like your back and neck, even if you implement the right technique.

If you are weak or sensitive in these body parts you may need to do other strengthening exercises first. Especially if you have any back pain, you may want to talk to your primary care provider before doing more Bosu Ball Russian twists.

Also keep in mind that consistency is an important factor for any workout plan. The more you love the exercise you do the easier it becomes to do it consistently.

If doing Bosu Ball Russian twists is a workout you love, great. If not, Russian twist alternatives and other exercises can also offer a lot of benefits.

If you do decide to implement more Bosu Ball Russian twists make sure you give your body enough nutrients, rest, and sleep to repair and grow your muscles.

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Matt Claes

Matt Claes founded Weight Loss Made Practical to help people get in shape and stay there after losing 37 pounds and learning the best of the best about weight loss, health, and longevity for over 4 years. Over these years he has become an expert in nutrition, exercise, and other physical health aspects.

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