The weighted Russian twist is a core exercise that targets the abs and obliques, performed by twisting the torso while holding a weight or medicine ball.
Also Works
ObliquesLower Back
How to Perform
1
Sit on the ground with your knees bent and your feet flat on the floor.
2
Hold a weight or medicine ball with both hands in front of your chest.
3
Lean back slightly, keeping your back straight and your core engaged.
4
Slowly twist your torso to the right, bringing the weight or medicine ball towards the floor on your right side.
5
Pause for a moment, then twist your torso to the left, bringing the weight or medicine ball towards the floor on your left side.
6
Continue alternating sides for the desired number of repetitions.
Pro Tips
•Lean back to about a 45-degree angle and maintain that angle throughout to keep constant tension on the abs.
•Touch the weight to the floor on each side to ensure full rotation through the obliques.
•Keep your chest lifted and avoid collapsing your upper back as you twist.
Common Mistakes
•Sitting too upright, which reduces the abdominal demand and makes the exercise too easy.
•Using the arms to swing the weight rather than initiating the twist from the core.
•Holding the breath throughout the set instead of breathing rhythmically with each rotation.