Intermediate
Weighted Russian Twist
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Weighted Russian Twist is an effective way to build your core and shoulders. It can also help to increase your waist size because your oblique muscles may get larger on top of or under the fat.
Exercise Instructions
-
Step 1
Sit on the floor and lift your feet off the floor, bending your knees. -
Step 2
Then, while holding the medicine ball, slowly rotate your torso to the left and touch the medicine ball to the floor. Your legs should move slightly to the right during the movement to increase trunk rotation. Keep your core tight. -
Step 3
Now turn your torso completely to the right and touch the medicine ball to the floor again. Your legs should move slightly to the left as you rotate to increase your torso rotation. Keep your core tight. -
Step 4
Repeat for the desired number of repetitions.
Muscle Groups
Weighted Russian Twist targets Abs, Delts, Hips, Obliques as seen below.
Exercise Tips
- As an alternative to a medicine ball, you can use a dumbbell or plate.
- Keep your back straight as you move to protect your lower back.
- Always shorten your core and keep it tight during the exercise.
- The heavy Russian crunch engages the external and internal obliques, which are needed for trunk rotation and lateral flexion.
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