Weighted Seated Twist (on Stability Ball)

Target muscle

Abs

Also works

Obliques, lower back

Equipment

Weighted

Body part

Waist

How to do the weighted seated twist (on stability ball)

1. Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
2. Hold a weight plate or dumbbell with both hands close to your chest.
3. Engage your core and slowly rotate your torso to one side, keeping your hips stable.
4. Pause for a moment at the end of the rotation, then slowly return to the starting position.
5. Repeat the rotation to the other 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 lower back work as secondary muscles. See all ab exercises or every weighted exercise.