The weighted Russian twist is a very effective exercise which targets the external and internal oblique muscles, which are responsible for trunk rotation and lateral flexion. Now, this exercise may not be suitable for beginners because it does require a degree of balance and core strength but the only way to get better is to practice.
So, using a shorter range of motion and keeping your legs lower to the ground will do wonders for your progression. The weighted Russian twist is usually performed with a medicine ball but beginners can opt for only bodyweight resistance until sufficient strength is built up.
Try the weighted Russian twist to take your obliques to the next level.
In This Exercise:
- Target Muscle Group: Internal and External Obliques
- Type: Strength
- Mechanics: Isolation
- Equipment: Floor Mat, Medicine Ball
- Difficulty: Intermediate
- Sit on the floor and lift your legs off the ground with your knees bent.
- Then, while holding the medicine ball, slowly twist your torso all the way to the left and touch the medicine ball to the floor. Your legs should move slightly to the right during the movement to involve more torso rotation. Keep your core tight.
- Now, twist your torso all the way to the right and touch the medicine ball to the floor again. Your legs should move slightly to the left as you twist to involve more torso rotation. Keep your core tight.
- Repeat for the desired number of reps.
Variations & Tips:
- You can use a dumbbell or a weight plate as an alternative to a medicine ball.
- Keep your back straight during the movement to protect your lower back.
- Always contract your core and keep it tight during the exercise.
- The weighted Russian twist works both the external and internal oblique muscles which are necessary for trunk rotation and lateral flexion.