Sit on the floor with knees bent and feet flat, holding a medicine ball with both hands at chest level.
Lean back until your torso is at roughly a 45-degree angle, engaging your core to hold the position.
Lift your feet slightly off the floor for additional challenge, balancing on your sit bones.
Rotate your torso to the right, bringing the medicine ball toward the floor beside your right hip.
Reverse the rotation and twist to the left side, tapping the medicine ball near your left hip.
Continue alternating sides with controlled rotations for the prescribed number of reps.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10 reps per side | Form mastery, neural adaptation |
| Intermediate | 4 sets of 12 reps per side | Hypertrophy, moderate loading |
| Advanced | 4 sets of 15-20 reps per side | Strength, high intensity/volume |