Weighted Russian Twist (Legs Up)

Target muscle

Abs

Also works

Obliques, hip flexors

Equipment

Weighted

Body part

Waist

How to do the weighted russian twist (legs up)

1. Sit on the ground with your knees bent and feet lifted off the ground, keeping your legs together.
2. Hold the weight with both hands in front of your chest, keeping your elbows slightly bent.
3. Lean back slightly to engage your core muscles.
4. Twist your torso to the right, bringing the weight towards the ground on your right side.
5. Pause for a moment, then twist your torso to the left, bringing the weight towards the ground on your left side.
6. Continue alternating sides for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the abs. The obliques and hip flexors work as secondary muscles. See all ab exercises or every weighted exercise.