Seated Weighted Russian Twist

Obliques, AbsBench, Plate or Med Ball

A weighted core exercise targeting your abs and torso rotation. Seated on a bench, it is easy to lock down your hips and keep the movement strictly in your upper body.

How to do it

1Sit on a bench holding a med ball or weight plate at your chest, and lean your flat torso back slightly.

2Brace your core and lock your feet and hips in place.

3Exhale and smoothly rotate your torso to one side, keeping the weight lined up with your chest.

4Inhale as you return to the center position.

5Exhale and smoothly rotate to the opposite side.

Common mistakes

Turning only your arms instead of rotating your shoulders and chest.

Rounding your lower back as you lean, placing unwanted pressure on your spine.

Rushing side to side with momentum, reducing core work and risking muscle strain.

Breathing

Exhale as you twist to the side, and inhale as you return to the center.

Make it harder or easier

To make it easier, drop the weight or lean back less.

To make it harder, increase the weight or add a pause at the end of each twist.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.